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Training Plan for Saturday November 3rd 2018

A1) 5 rounds

20s tuck up or v-up
20s hollow rock variation
20s hollow hold variation

A2) strict/inverted pressing

6 sets of 5-10

i) deficit strict hspu
ii) strict hspu
iii) DB shoulder press
iv) push up

A3) pull up variation

6 sets of 2-10

B) every 3 min for 5 rounds

- 20 wall balls - 4-6% of 3RM f.squat
- i) 200m med ball run ii) 14 cal bike

C) 2 minutes of each

- angry camel breathing
- seated ankle extension stretch

Notes:

- choose variation thats allows for lumbar spine to remain on the floor in part A)
- choose pull up variation that allows maximum shoulder retraction
- run if able, bike if not