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Training Plan for Tuesday February 18th 2020

A) 2 rounds

- 10 russian kb swings @25-35% bdywt

- 10 calf to bench good mornings

- 30s butt to wall deadbug

B) 20 min to complete 4 rounds of

40-45-50-55%
- 1 deadlift
+ 2 RDL to above knee
+ 2 RDL to below knee
+ 2 deadlifts

- 40s bike @105%

- 20-40s plank hold
> bent elbow
> straight arm
> rings
> single arm
> single arm ring

C) OTM 10 min

6-12 reps of...

> green light) thrusters - 20-30% of 3RM f.squat

> yellow light) DB thrusters 20-30% of 8RM g.squat per hand

> red light) wall balls @4-8% of 3RM f.squat

D) Accessory

- 2 min soft tissue glutes and hamstrings
- 2 min wall traction

Notes:

- use heaviest weight possible in the window given in part A)
- keep butt on the wall and heels off the wall during deadbug
- be sure to hold on to the bar for all 7 reps
- try to keep a double overhand grip the whole time
- use plank variation that allows for the best position and the greatest amount of time
- adhere to rer-yellow-green light in part C)
- RPE of 7-8/10