Training Plan for Thursday February 27th 2020
A) 3 rounds
10/10 single arm DB floor press - climbing
10/10 single arm DB high pulls - climbing
10-30s dead-hang
2 rounds
B1) OTM 5 min
- 3 bench / floor press @8/10
B2) OTM 5 min
- 3-6 strict pull-up variation
C) every 4 min for 3 rounds
- 1:15s row @135%
- 1:15s skipping or double-unders
- start second group at 2:00
D) Accessory
- 2 min dowel sit
- 8/8/8/8 ankle CARS
Notes:
- add weight each set during floor press
- add weight as needed during high pulls
- be sure to leave 2 reps in the tank each set during part B) and adjust weight as needed
- use pull up variation that is one level harder than you can complete 5 sets of 10 at
- aim to hit rowing % for as much of the 1:15 as possible
- sub bike if unable to skip
- RPE of 8-9/10