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Training Plan for Wednesday October 25th 2017

Skill/Lift:

A1) push press

5 sets of 5 - climbing

A2) floor or wall angels

5 sets of 10

A3) ring dip support hold/ring push up support hold

5 sets of 10-30s

Conditioning:

"Rains"

with a 20 min running clock

00:00-7:00 complete

2 rounds

200m run
16 DB push press - approx 50% bdywt
16 DB front rack reverse alt lunges

7:00-14:00 complete

4 rounds

100m run
8 DB push press
8 DB front rack reverse alt lunges

14:00-20:00 complete

max reps of

200m run
10 DB push press
10 DB front rack reverse alt lunges

Accessory:

2 rounds

30s lean and loiter
30s deadbug hollow hold