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Training Plan for Thursday August 23rd 2018

A) bench press

- pick one of the following weights and perform 4 sets of max reps in 1 min @21X1

i) 60% ii) 50% iii) 40% iv) 30%

- all percentages are based off bodyweight
- goal is to complete 12-20 reps in each round

B1) single leg RDL - off blocks

- 3 sets of 5/5 - climbing

B2) russian kb swing

- 3 sets of 30 (can be done in 15+15)

C) balance of class to cycle through

- max set of unbroken push ups
- max set of i) strict pull ups ii) chin over bar hold iii) ring rows AHAP
- 5/5 alt 1/2 kneeling step ups + rotation
- 10 banded seated rows @2222

Notes:

- goal is same number of reps in each round for part A)
- RDL will be approx 25% of 1RM deadlift
- rest as needed in part C)