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Training Plan for May 8th 2019

A1) every 4 min for 20 min (5 rounds) choose one of the following pressing variations

1) DB floor press 2) DB shoulder press

00:00: max reps in 40s @4/10 rpe
5:00: max reps in 40s @5/10 rpe
10:00: max reps in 40s @6/10 rpe
15:00: max reps in 40s @7/10 rpe
20:00: max reps in 40s @8/10 rpe

A2) side over arch

- 5 sets of 8/8

B) for time with a 13 min time caps

"Kings Landing"

- 25-20-15-10-5

- lateral box jump overs
- double DB front rack step ups @15-25 bdywt

C) Accessory

- 1 min 1/2 kneeling overhead lat stretch R/L
- 1 min 1"" back knee elevated lunge hold R/L

Notes:

- choose pressing variation based on red-yellow-green shoulder flexion light
- aim for max oblique contractions during part A2)
- good score is 11 min, great score is 9-11 min, elite score is less than 7 min
- suggested RPE of 8/10