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Training Plan for Tuesday July 30th 2019

A) every 1:30 for 8 rounds

00:00 - 3:00 - 6:00 - 9:00

- 16 alt reps of DB bench press - climbing to 8/10

1:30 - 4:30 - 7:30 - 10:30

- 8/8 short stance split squats - climbing to 8/10

B) "South Carolina"

2 rounds of

4 min to complete reps of

- 8 strict push up variation
- 21 double unders or single skips

rest 1 min

4 min to complete reps of

- 8 strict midline variation
- 12 jump squats

rest 1 min

C) Accessory

- 2 min dowel sit
- 5/5 per arm - bent arm elbow rotations with dowel

Notes:

- complete one full rep on one arm before starting the other during A)
- stance in split squat should feel shorter than average split stance
- use push up variation that is one harder than you can complete 5 sets of 10 at
- use midline variation that you can complete in a single set
- RPE of 7/10