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Training Plan for Wednesday October 31st 2018

A1) farmer hold bulgarian split squat

- 4 sets of 4/4 @3131 - climbing

A2) single arm DB high pull

- 4 sets of 6R/6L - climbing

B) OTM 16 min

1 - 12 i) step down box jumps ii) 12 kneeling banded hip extensions

2 - 40s static DB farmer hold - approx 75% bdywt

3 - 40s empty barbell bicep curls @1133 (5 reps)

4 - i) 6 alternating pistols ii) 6 alt skater squats iii) 10 reverse lunges

C) 2 minutes of each

- angry camel breathing
- seated ankle extension stretch

Notes:

- adhere to tempo before going up in weight
- down must be slower than up in high pulls