Training Plan for Thursday November 14th 2019
A1) bench press
- 2 sets of 9 @7/10 rpe
- 2 sets of 6 @8/10 rpe
- 2 sets of 3 @9-10/10 rpe (3RM)
A2) goblet hold band step overs
- 6 sets of 10 @50% of 8RM g.squat
B) 20 min to complete max reps of
- 10 lateral burpee box step overs
- 20 alt DB snatch @15-25% bdywt or 20 ground to overhead - plate
- 20 single arm alt front rack DB step ups @15-25% bdywt
- 50 skips or double unders
C) Accessory
- 12/12 kneeling adi rocks
- 10 forearm or foam roller wall slides
Notes:
- ideally no failed reps in the bench press
- if looking to find a 3RM, ask for a spot if you are unsure
- consider red-yellow-green light during part B)
- use heaviest weight with in the the window possible during B)
- RPE of 7/10