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Training Plan for Thursday March 12th 2020

A) 3 rounds

- 10 russian kb swings @25-35% bdywt

- 60s butt to wall deadbug

B1) complex of

- 1 deadlift
+ 2 RDL to above knee
+ 2 RDL to below knee
+ 3 deadlifts

- 5 sets @45-45-50-55-60%

B2) banded tricep extensions

- 5 sets of 8

B3) alt DB hammer curls

- 5 sets of 8 reps per


C) OTM 10 min

- 10-5 burpees
- 30-5 skips or double unders

(start high and drop burpees by 1 and skips by 5 as needed)

D) Accessory

- 2 min dowel sit
- 2 min wall traction

Notes:

- use heaviest KB possible in the window given
- be sure your butt is pressed into the wall during deadbugs
- be sure to hold on to the bar for all 8 reps
- try to keep a double overhand grip the whole time
- all sets of bicep curls and tricep extensions should be done without stopping
- regardless of ability, start with the highest rep scheme possible and only drop as needed
- reps drop if you are unable to finish the work in the one minute window
- RPE of 8-9/10