Training Plan for Tuesday October 1st 2019
A) take 20 min to complete maximum of 4-5 rounds of
- 8 goblet squats @75% of 8RM or work to 8RM @10/10
- 15 supinated grip bent over rows @approx 50% bdywt
- 3-10 reps of strict push up variation @3131
- 4-8 sit ups or tuck ups or v-ups @3131
complete one of the following
B) 1 mile run
or
C) 10 min bike
or
D) 2km row
E) 2 rounds
- 8/8 single arm DB high pull @2121
- 8/8 standing windmills
Notes:
- TEST DAY -
- find 8RM goblet squat if you haven't yet
- bent over rows should be broken up into 2-3 sets
- adhere to tempo for all reps during push up and midline variation
- choose test that has not been completed in longest period of time
- RPE of 10/10