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Training Plan for Wednesday August 15th 2018

A) bench press

- pick one of the following weights and perform 4 sets of max reps in 1 min @21X1

i) 60% ii) 50% iii) 40% iv) 30%

- all percentages are based off bodyweight
- goal is to complete 12-20 reps in each round

B) 18 min to complete one of the following

21-18-15-12-9-6-3
18-15-12-9-6-3
15-12-9-6-3

- push ups
- wall balls - 4-8% of 3RM f.squat

C) 1 round

- 10/10 wall facing shoulder flexion RAILs
- 5 wristies

Notes:

- goal is same number of bench press in each round
- goal is to finish part B) under time cap