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Training Plan for Thursday April 4th 2019

A1) choose one of the following pressing variations

- 1) push press 2) single arm DB push press 3) landmine press

2 sets of 3-5 reps @6/10
2 sets of 3-5 reps @7/10
2 sets of 3-5 reps @8/10

A2) scap pull up

- 6 sets of 5

A3) 1/2 kneeling banded anti rotations hold (inside foot forward)

- 6 sets of 30/30s

B) 6 min to complete max reps

"Kentucky Kiss"

- 5 strict push up variation
- 10 strict midline variation
- 15 russian kb swings @10-20% 1RM d.lift

rest 2 min

- pick up from where left off

C) Accessory

- 10 banded supine no money drill with 3s pause
- 10 prone Y's

Notes:

- adhere to red-yellow-green light in partA1)
- all sets of push ups should be done unbroken
- all sets of midline variation should be done without resting
- all kb swings should be done without resting
- suggested RPE of 7/10