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Training Plan for Saturday January 5th 2019

RPE 7/10

A1) alt overhead DB press - start and finish overhead

- 3 sets of 10 alternating

A2) wristies

- 3 sets of 3 - controlled as possible

A3) two foot hourglass with twist dot drill

- 3 sets of 5

B) 14 min with a partner, share the work as needed

- 15 step down box jumps
- 15 push ups
- 15 goblet squats - same weight as other KB/DB
- 12 strict pull ups with 2s hold at top ii) ring rows with 2s hold at top
- 12 KB/DB deadlifts R - 15-20% of 1RM
- 12 KB/DB deadlifts L - 15-20%

C) 2 minutes per side

1/2 kneeling overhead lat stretch
1/2 kneeling shoulder rotations

Notes:

- be sure to perform A1) as written
- only perform the one movement from the dot drill
- some twisting will happen during KB/DB deadlifts but avoid too much