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Training Plan for Thursday January 30th 2020

A) 3 rounds

- 10 DB front rack alt cossack squats

- 10 farmer hold DB good mornings @3111

- 5/5 seated single leg L-sit lift offs @3111

DB @10-20% bdywt per hand

B1) 20 min to complete

back squat/front squat/goblet squat

- 1 set of 10 @55%
- 1 set of 8 @65%
- 3 sets of 5 @75%

work off of 3RM or 8RM

B2) 15-30s inverted practice or plank hold

> green light) handstand practice
> yellow light) pike hold or wall walk
> red light) straight arm plank hold

C) OTM 5 min

0-5: 10-20 cal row

rest 1 min

7-11: 10-20 DB farmer hold lateral box step-ups @15-25% bdywt per hand

D) Accessory

- 2 min couch stretch per side
- 10/10 kneeling rock backs

Notes:

- use the same DB for the first two exercises
- use squatting variation based on strength needs
- adhere to red-yellow-green light during B2)
- aim for the same number of cal row each round in C)
- use the heaviest weight possible during step-ups
- RPE of 7/10