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Training Plan for Wednesday September 5th 2018

A) bench press

using the following percentages as a guide, climb to a challenging set of

- 1 set of 3 - 70% - 3 reps in reserve
- 1 set of 3 - 80% - 2 reps in reserve
- 1 set of 3 - 85% - 2 reps in reserve
- 1 set of 3 - 90% - 1 rep in reserve
- 1 set of 3 - 95% - 1 rep in reserve
- 1 set of 3 - 100-105%

B) 13 min to complete

5 rounds

- 10 push ups
- 15 jump squats
- i) 200m run ii) 60s skipping iii) 60s bike @300/200+ watts

C) 1 round

- 2 min dowel sit
- 10 slow dislocates

Notes:

- use a spot when needed during bench press
- bike only if unable to skip or run