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