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Training Plan for Saturday March 14th 2020

A) 4 rounds

- 60s DB farmer hold @35-45% bdywt per hand

- 6-10 reps of strict push up variation

- 5/5 single-arm shoulder press @3111

- 5/5 three-point DB row @3111

- 5m duck walk

B) 18 min with a partner trading off rounds

- 20m DB front rack walking lunges @10-20% bdywt per hand

> 10 DB thrusters

> 10 DB front squats

> 10 goblet squats

 

D) Accessory

- 2 min soft tissue glutes and hamstrings
- 2 min couch stretch per side

Notes:

- use heaviest farmer hold weight possible in the window given
- use push up variation that is one harder than you can complete 5 sets of 10 at
- adhere to red-yellow-green light during shoulder press
- aim to stay as deep as possible during duck walk
- find partner of similar ability and strength
- RPE of 8/10