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Training Plan for Wednesday November 21st 2018

A1) deadlift

- 2 sets of 5 - 65%
- 2 sets of 4 - 70%
- 2 sets of 3 - 75%

A2) handstand hold variation

- 3 sets of 20-60s

C) 16 min to complete max reps of

- 40 wall balls - 6% of 3RM f.squat
- 30 single arm alt front rack DB step ups - approx 1/2 bdywt
- 20 step down box jumps
- 10/10 DB suitcase deadlifts 

D) 2 minutes of each

- angry camel breathing
- seated ankle extension stretch

Notes:

- avoid touch and go reps during the deadlift in part A)
- choose handstand variation that adheres to red-yellow-green light shoulder flexion
- goal is to finish minimum one full round in part C)