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Training Plan for Saturday June 8th 2019

A1) every 4 min for 20 min (5 rounds) choose one of the following pressing variations

1) single arm DB shoulder press 2) landmine shoulder press

00:00: 12/12 @4/10
4:00: 10/10 @5/10
8:00:8/8 @6/10
12:00: 6/6 @7/10
26:00: 4/4 @8/10

A2) side over arch

- 5 sets of 8/8

A3) alternating single skips

- 5 sets of 30s

B) 15 min to complete max rounds

"Oregon"

- 22 single arm alt DB front rack reverse lunges @15-25% bdywt

- 18 single arm alt DB front rack step ups

- i) 6/6 single arm russian DB swings ii) DB hang snatch

- 8 strict push up variation

C) Accessory

- 1 min couch stretch R/L
- 1 min soft tissue bottom of feet
- 3 slow wristies

Notes:

- choose pressing variation based on red-yellow-green light
- use same DB for all of part B)
- complete DB hang snatch only if a yellow or green light overhead
- suggested RPE of 7/8/10