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Training Plan for Thursday January 24th 2019

A1) front squat or A2) back squat

warm up
- 1 set of 5 - 50%
- 1 set of 5 - 60%

working sets
- 3 sets of 3 - 65% @1212
- 3 sets of 3 - 70% @1212

A3) seated banded rows

- 6 sets of 8 - @3131

A4) banded tricep extensions

- 6 sets of 8

B) @7/10 RPE, OTM 5 min

- 5-20 wall balls - 6% of 3RM f.squat

rest 1 min

OTM 5 min

- 5-20 strict or kipping pull up variation

rest 1 min

OTM 5 min

- 5-20 strict or kipping push up variation

C) Accessory

- 2 min kneeling hip rotations per side
- 2 min 1/2 kneeling overhead lat stretch per side

Notes:

- leave 3 reps in the tank each set/each min during part B)
- ideally sets would be unbroken in B) but if one small break is needed that's cool
- adhere to current pushing and pulling variation, please don't attempt the harder one until graduated to the next level