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Training Plan for Saturday October 26th 2019

A) 3 rounds of

- 14/14 alt banded step overs with front rack KB

- 3 reps of bent over trap 3 raise (T-Y-I)

- 30/30s overhead DB or landmine hold @approx 15-25% bdywt

- 5/5 quake palof press @3131

B) tabatas

- tabata sit ups, tuck ups or v-ups
00:00-4:00
rest 1 min
- tabata push ups
5:00-9:00
rest 1 min
- tabata banded glute bridges
10:00-14:00
rest 1 min
- tabata farmer hold @30-40% bdywt per hand
15:00-19:00
rest 1 min
- tabata bike @110%
20:00-24:00

C) Accessory

- 12/12 kneeling adi rocks
- 10 forearm or foam roller wall slides

Notes:

- go heavier than you think and aim to maintain max tension during step overs
- be sure to avoid shrugging during trap 3 raise
- adhere to red-yellow-green light during overhead hold in A)
- aim to be consistent in part B) aim to hold sam number each round for each exercise
- RPE of 7-8/10