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Training Plan for Tuesday March 3rd 2020

A) 3 rounds

- 10 russian kb swings @25-35% bdywt

- 60s butt to wall deadbug

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

B1) 20 min to complete 4 rounds of

45-50-55-60%
- 1 deadlift
+ 2 RDL to above knee
+ 2 RDL to below knee
+ 3 deadlifts

B2) strict midline variation

- 4 sets of 5-10 @3131

C) every 2 min for 6 rounds

- 4-8 strict push-up variation

- 8-16 goblet squats @20-40% bdywt

D) Accessory

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

Notes:

- use heaviest KB possible in the window given
- use plank variation that allows for the best position and the greatest amount of time
- be sure to hold on to the bar for all 8 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
- use push up variation that is one level harder than you can complete 5 sets of 10 at
- RPE of 8/10