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Training Plan for Wednesday August 1st 2018

A) bench press

- pick one of the following weights and perform 4 sets of max reps in 1 min with 2x negative

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) inverted pressing

- 3 sets of 6-10 consecutive reps @2222

i) handstand push ups
ii) pike variations
iii) 1/2 kneeling DB shoulder press
iv) 1/2 kneeling landmine shoulder press

C) 12 min to cycle through

- 20 banded tricep extensions
- 20 barbell bicep curls (supinated)
- 50/50m single arm plate pinch carry

D) 1 round

- 12/12 wall or floor shoulder flexion reps
- 8/8 single arm prone snow angels


- pick the weight in which you can repeat the same number of reps in all four sets
- re-racking during the min is allowed
- have another person track the minute for the lifter
- pick "easier" handstand variation and perform more reps