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Training Plan for Wednesday November 27th 2019

Option 1 - if attended Mon Nov 25th

A) 10 rounds (25 min)

- :45 row @110-120%
- :45 of non stop air squats
- 1:00 rest

Option 2 - TEST DAY

B) every 2:30 for 10 rounds (25 min) choose one of the following

1) front squat 2) back squat 3) goblet squat @2211

00:00 - 5 reps @55%
2:30 - 5 reps @60%
5:00 - 5 reps @65%
7:30 - 5 reps @70%
10:00 - 4 reps @75%
12:30 - 4 reps @80%
15:00 - 4 reps @85%
17:30 - 3 reps @90%
20:00 - 3 reps @95%
22:30 - 3 reps @105-110%

C) every 1:30 min for 6 rounds choose one of the following rep schemes

- 3-6-9
- 6-9-12
- 9-12-15

- step down box jumps

- strict midline variation

- russian kb swings @30-40% bdywt

D) Accessory

- 12/12 kneeling adi rocks
- 2 min soft tissue calves and feet

Notes:

- if already tested squat, complete option 1
- if squat has not been tested, complete option 2
- choose squatting variation based on strength needs
- aim to move steady and have 25s of rest each round on part C)
- RPE of 8-10/10