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Training Plan for Saturday March 23rd 2019

A) OTM 6 min

even: 6-10 banded palof twists per side
odd: 10-20 alt shoulder taps

B1) single arm DB high pull

- 5 sets of 5/5 climbing @2121

B2) side plank

- 5 sets of 30/30s

B3) single arm DB shoulder press

- 5 sets of 5/5 climbing @2121

B4) strict midline variation

- 5 sets of 3-10 

C) for time with a 15 min time cap

"Dragonstone"

- 24-21-18-15-12-9-6-3 of
- strict push up variation

- 84-42-36-30-24-18-12-6

 double unders or single skips

C) Accessory

- 10 reps 5 second standing shoulder extension hold
- 10 reps prone Y

Notes:

- adhere to tempo in shoulder press and high pull
- choose strict midline variation based on rule of 5 sets of 10
- good score is 15 min
- great score is 10-14 min
- elite score is less than 9 min