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Training Plan for Thursday March 14th 2019

A1) choose one of the following squatting variations

1) back squat 2) front squat 3) squat clean

- 2 sets of 10 - 5/10 rpe
- 2 sets of 8 - 6/10 rpe
- 2 set of 6 - 7/10 rpe

B) OTM 25 min

1: 6-20 alt DB front rack reverse lunges @15-25% bdywt per hand
2: 3-10 dip variation
3: 3-10 strict midline variation
4: 15 russian kb swings @10-15% 1RM d.lift
5: 5-25 cal bike

C) Accessory 

- 6 reps 10s elbow rotations per direction, per elbow
- 10/10 reps kneeling rock back

Notes:

- choose dip variation based on rule of 5 sets of 10
- choose midline variation based on rule of 5 sets of 10
- choose cal bike number that you can finish in 35 seconds or less
- suggested RPE of 6-7/10