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Training Plan for Thursday February 14th 2019

A) 2 rounds 40s on 20s off

- banded pull throughs
- alt jumping split squats
- foot anchored sit up hold

B) choose one of the following squatting variations

1) back squat 2) front squat - every 2:00 min for 18 min

00:00: 10 reps @45%
2:00: 8 reps @55%
4:00: 8 reps @55%
6:00: 6 reps @65%
8:00: 6 reps @65%
10:00: 4 reps @75%
12:00: 4 reps @75%
14:00: 2 reps @80%
16:00: 2 reps @80%

B2) single arm shoulder press variation

- 10 sets of 3/3 climbing @20X1

C) max reps in 7 min of

"Arkansas"

- 7 thrusters or front squats @25-35% of 3RM f.squat

- i) 21 double unders ii) 40 single skips

C) Accessory

- 20 reps 3" elevated calf raises
- 2 min dowel sit

Notes:

- choose appropriate squatting variation based on strength needs
- share a rack with a partner of equal strength and size
- must have green light overhead if practicing thrusters
- good score is 8 rounds, great score is 10 rounds, elite score is 13 rounds
- suggested RPE of 9/10 for "Arkansas"