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Training Plan for Saturday July 6th 2019

16 min to complete one of the following

A1) overhead pressing

- green light) single arm DB split jerk
- yellow light) single arm DB push press
- red light) single arm landmine push press

- 2 sets of 5 @6/10
- 2 sets of 5 @7/10
- 2 sets of 5 @8/10

A2) strict pull up variation or rope climb practice

- 6 sets of 1-10

B) 14 min to complete max rounds of

teams of 4-6

- 15m bent over sled pull
- 15m sled push
- 5 burpees

i) 225 ii) 185 iii) 130 iv) 90

C) Accessory

- 10/10 single arm kneeling prone snow angels
- 20 glute bridges with 2s pause at top
- 1 min 1/2 kneeling overhead lat stretch per

Notes:

- adhere to green, yellow, red light overhead prescriptions for best results
- goal is to be able to complete 5 sets of 5 pull ups before practicing rope pull ups
- preference is to be able to complete 5 sets of 10 ring rows with 2 steps forward before practicing a rope climb
- sled weight should be no more than 35lbs above bodyweight
- RPE of 7/10