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Training Plan for Thursday May 23rd 2019

A) 10 min to complete 4 rounds of

- 5 deadlift to knee @70-72.5-75-77.5% of 1RM

- 6/6 single arm DB high pull @2222

B) 10 min to complete 4 rounds of

- 5 romanian deadlift to knee @50-55-60-65% of 1RM

- 30/30s banded bent knee plank hold

C) 12 min to complete max rounds of

- 100m DB farmer carry @15-25% bdywt per hand

- 50 skips or double unders

- 10 double front rack DB step ups @15-25% bdywt

D) Accessory

- 1 min 1/2 kneeling overhead lat stretch R/L
- 1" back knee elevated lunge hold R/L

Notes:

- reset during each deadlift from the floor
- double overhead grip and no hook grip for all deadlifts
- focus on lock out during RDL
- aim for weight in which you can walk 100m without stopping
- same weight will be used for step ups
- suggested RPE of 6-7/10