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Training Plan for Tuesday June 5th 2018

A) 3 rounds

- 10 prone dowel behind neck press
- 10/10 kneeling hip extensions

B1) i) 4 shoulder press ii) 4/4 standing single arm DB shoulder press

- 5 sets - climbing (no missed reps)

ii) 1/2 kneeling landmine press

- 5 sets of 5/5 @3131

B2) palof alphabet

- 5 sets of A-J on left K-T on right

C) take 15 min to complete 4 rounds

- i) 400m run ii) 450m row C2
- 15m sled push i) 180 ii) 135 iii) 115 iv) 90
- 15m sled pull

D) 2 rounds

- 10/10 wall flexion shoulder reps
- 30s static active hang

Notes:

- speed and control are the bias in part A)
- adhere to green-yellow-red light prescription
- no failed reps in part B)
- part C) is not for time, do your best to pace the 4 rounds to take all 15 min
- adhere to sled prescription even if it's "too easy"