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Training Plan for Wednesday June 19th 2019

16 min to complete one of the following

A1) overhead pressing

- green light) single arm tall DB split jerk
- yellow light) single arm split stance DB press
- red light) split stance landmine press

- 2 sets of 3/3 @6/10
- 2 sets of 3/3 @7/10
- 2 sets of 3/3 @8/10

A2) strict pull up variation or rope climb practice

- 6 sets of 1-10

B) every 4 min for 4 rounds

- 100-200m row C2 @120-150%
- 10-20 russian kb swings
- 100-300m run or 300-900m bike

C) Accessory

- 10/10 single arm kneeling prone snow angels
- 20 glute bridges with 2s pause at top
- 1 min 1/2 kneeling overhead lat stretch per

Notes:

- for best results adhere to overhead prescriptions
- preference is to be able to complete 5 sets of 10 ring rows with 2 steps forward before practicing a rope climb
- stagger start groups by 2 min in part B)
- RPE of 8/10