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Training Plan for Wednesday November 14th 2018

A1) back squat - no missed reps

- 2 sets of 5 reps - 5/10 RPE
- 2 sets of 4 reps - 6/10 RPE
- 2 sets of 3 reps - 7/10 RPE

A2) dip variation

- 6 sets of 3-10 @2222

A3) pull up variation

- 6 sets of 3-10

B) 16 min to complete to complete one of the following

- 21-18-15-12-9-6-3
- 18-15-12-9-6-3
- 15-12-9-6-3

- burpees
- wall balls - 4-8% of 3RM f.squat

compare with Wednesday August 15th 2018

C) 2 minutes of each

- half kneeling ankle flexion stretch
- 10 second ankle rotations

Notes:

- choose dip variation in which you can adhere to tempo
- choose pull up variation that allows maximum shoulder retraction