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