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Training Plan for Wednesday March 4th 2020

A1) 20 min to complete

back squat/front squat/goblet squat - work off of 3RM or 8RM

- 1 set of 10 @60%
- 1 set of 8 @65%
- 5 sets of 5 @70%

A2) strict pull-up variation

5 sets of 10 - partition reps as needed

B) 15 min to complete reps of

- 10 farmer hold DB front rack step ups @15-25% bdywt per hand

- 10 step down box jumps

- 50 skips or double unders

C) Accessory

- 2 min dowel sit
- 8/8/8/8 ankle CARS

Notes:

- use squatting variation based on strength needs
- use pull up variation that is one level harder than you can do 5 sets of at
- use DB's that are as heavy as possible in the window given
- box should be knee height
- sub 30s bike for skipping if needed
- RPE of 7/10