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Training Plan for Thursday August 22nd 2019

take 15 min to complete

A1) front rack DB step ups

- 5 sets of 6/6 @approx 10-20% bdywt per hand

A2) handstand practice or plank hold

- green light) handstand practice
- yellow light) pike hold or wall walk
- red light) plank hold

- 5 sets of 15-60s

B) every 2:30 for 12 min (5 rounds)

- 4-8-20
- 5-10-35
- 6-12-50

- i) russian kb swings @30-40% bdywt
ii) hang power cleans

- i) goblet squats @50-60% of 8RM
ii) thrusters @25-35% of 3RM f.squat

- single skips or double unders

C) Accessory

- 20/20 banded terminal knee extensions with 2s pause
- 10 prone Y's with 2s hold

Notes:

- aim to heaviest weight in front rack step ups while having control
- practice handstands based on red-yellow-green light shoulder flexion
- practice cleans if able to clean over bdywt
- use same weight for hang power clean + thruster
- allow for approx 20s of rest each round
- RPE of 8-9/10