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Training Plan for Wednesday November 20th 2019

A) 3 rounds of

- 14/14 alt banded step overs with front rack KB

- 3 reps of bent over trap 3 raise (T-Y-I)

- 30/30s overhead DB or landmine hold @approx 15-25% bdywt

- 10-30s chin over bar hold (supinated grip)

B) row

00:00-6:00

- 40s @90-100%
- 20s @150-160%
- 5 min row at sustainable pace

C) strict push up variation

7:00-13:00

- 40-50 reps - break up as needed

D) bike

14:00-20:00

- 40s @90-100%
- 20s @150-160%
- 5 min bike at sustainable pace

E) strict pull up variation

21:00-27:00

- 40-50 reps - break up as needed

F) Accessory

- 10 forearm or foam roller wall slides
- 5 wristies

Notes:

- use heaviest KB possible in part A)
- adhere to red-yellow-green light during overhead DB hold
- add weight if needed during chin over bar hold
- hit those percratnages and own your pace
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- use push up variation that is one harder than you can complete 5 sets of 10 at
- RPE of 9/10