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Training Plan for Thursday January 9th 2020

A1) 2 rounds (0-8, 8-16)

in an 8 min window complete

max reps of push ups at one level harder than you can complete 5 sets of 10
then
immediately perform a set of push at the level you can complete 5 sets of 10 at
then
immediately perform a set of push ups at one level easier than you can complete 5 sets of 10 at

- push up (30-24-20")
- parallette / ring push up / banded
- box / ring dip
- weighted box / ring dip

A2) russian kb swings

- 1 set of 10 @30-40% bdywt
- rest 30-60s
- 1 set of 10 @30-40% bdywt

B1) 2 rounds (0-8, 8-16)

in an 8 min window complete

deadlift @1011

- 1 set of 10 @30-40% of 1RM
- rest 30-60s
- 1 set of 10 @30-40% of 1RM

B2) bent over DB rows

- 1 set of 10 @20-30% bdywt per hand
- rest 30-60s
- 1 set of 10 @20-30% bdywt per hand

C) Accessory

- 10/10 dowel pec stretch reps
- 10 reps cuban press - dowel

Notes:

- adhere to push up variations
- aim for approx 30 reps on first set of drop sets
- use heaviest KB possible in the window given
- maintain steadiness during deadlifts
- two DB's during bent over rows
- RPE of 7/10