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Training Plan for Wednesday December 11th 2019

A) @8/10 RPE 6 min to complete rounds of

- 8 strict push up variation
- 8 russian kb swings
- 8 glute bridges

B) @8/10 RPE 6 min to complete rounds of

- 8 strict midline variation
- 8 strict pull up variation
- 8 air squats @2121

C) every 2:30 for 8 rounds (20 min) choose one of the following

@3131

1) goblet squat 2) front squat 3) back squat

00:00 - 6 reps @45%
2:30 - 6 reps @45%
5:00 - 6 reps @50%
7:30 - 6 reps @50%
10:00 - 4 reps @55%
12:30 - 4 reps @55%
15:00 - 4 reps @60%
17:30 - 4 reps @60%

D) Accessory

2 min soft tissue quads
8/8/8/8 ankle CARS

Notes:

- focus on steadiness and repeatability in part A) and B)
- tempo in part C) is hard, adhere to it and own it
- choose squatting variation based on strength needs and coaches prescription
- RPE of 8/10