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Training Plan for Saturday May 18th 2019

A1) 16 min to complete one of the following

1) DB bench press 2) DB shoulder press

set 1: 6 reps @6/10
set 2: 6 reps @6/10
set 3: 5 reps @7/10
set 4: 5 reps @7/10
set 5: 3 reps @8/10
set 6: 3 reps @8/10

A2) strict pull up variation

- 6 sets of 2 reps of 10-30s negative

B) for time, working 2 min on 30s off with a time cap of 17:30 min/6 intervals

"Arya"

- 30-25-20-15-10-5

- lateral box jump overs
- strict push up variation
- russian kb swings

C) Accessory

- 1 min 1/2 kneeling overhead lat stretch R/L
- 1" back knee elevated lunge hold R/L

Notes:

- choose pressing variation based on red-yellow-green light in overhead flexion
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- suggested RPE of 7/10