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Training Plan for Saturday November 24th 2018

A1) DB high pull

- 4 sets of 4/4

A2) single arm DB floor press

- 4 sets of 4/4 @2222

B1) vertical pressing

- 3 sets of 1.1.1.1.1 - climbing

i) push press
ii) DB push press
iii) standing landmine push press
iv) 1/2 kneeling offset landmine press

B2) farmer hold

- 3 sets of 60s - approx bdywt

C) 10 min to complete max reps with a partner of

- 100m row
- 10 sit ups

D) 2 minutes of each

- angry camel breathing
- seated ankle extension stretch

Notes:

- during the high pulls and the shoulder press be sure to lower the weight slower than you bring it up
- adhere to red-yellow-green light in part B)
- choose partner of similar size and rowing speed in part C)