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Training Plan for April 23rd 2019

A1) on a 16 min clock complete one of the following pressing variations

- 1) bench press 2) DB bench press 3) DB floor press

- 1 set of 20 reps @7-8/10 rpe
- 1 set of 15 reps @7-8/10 rpe
- 1 set of 10 reps @7-8/10 rpe
- 1 set of 5 reps @7-8/10 rpe

A2) 1/2 kneeling banded anti rotations hold (outside foot forward)

- 4 sets of 30/30s

(new set approx every 4:00)

B) 20 min to complete max rounds of

"Maryland"

- 40 single skips or double unders
- 20 burpees
- 100m double front rack DB carry @15-25% bdywt per hand

C) Accessory

- 10 banded supine no money drill with 3s pause
- 10 prone Y's

Notes:

- choose favourite bench press variation in part A)
- focus on leaving large footprints in the floor during part A2)
- aim for weight you can front rack carry without stopping during 100m
- good score is 4 rounds, great score is 5 rounds, elite score is 6 rounds or more
- suggested RPE of 7-8/10