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Training Plan for Thursday January 23rd 2020

A) 3 rounds

- 10 alt straight leg dead-bug reps with DB @10-20% bdywt

- 30 alt shoulder taps

- 10 alt front rack DB cossack squats

B) every 1:30 for 18 min

back squat/front squat/goblet squat - work off of 3RM or 8RM

00:00 - 8 reps - 60%
3:00 - 8 reps - 65%
6:00 - 5 reps - 70%
9:00 - 5 reps - 75%
12:00 - 5 reps - 80%

single arm bent over DB row

1:30 - 8/8 reps @6/10
4:30 - 5/5 reps @7/10
7:30 - 5/5 reps @8/10
10:30 - 3/3 reps @9/10
13:30 - 3/3 reps @10/10

C) 5 min to complete max reps

- 10 alt DB front rack reverse lunges @15-25% bdywt per hand
- 10 DB burpees

D) Accessory

- 2 min kneeling heel to butt sit (heels together)
- 1 min cobra stretch 

Notes:

- use the same DB for both weighted exercises in part A)
- use squatting variation based on strength needs
- climb in weight based on feel in during DB rows
- use weight in the given range in part C) where all lunging sets are done without stopping
- RPE of 7-8/10