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Training Plan for Friday February 14th 2020

A1) single arm shoulder press

- 3 sets of 5/5 @3111

A2) three-point DB row

- 3 sets of 5/5 @3111

A3) strict midline variation @3131

- 5 sets of 3-10

B) 10 min to complete pushing TEST

- 5 sets of max reps capped at 10 push up variation

C) OTM 16 min

1: 40s bike @105%

2: 40s skips or double-unders (biking)

3: 40s of russian kb swings @25-35% bdywt

4: 40s midline hold

D) Accessory

- 2 min dowel sit
- 6/6/6/6 ankle CARS

Notes:

- climb in weight as needed in part A)
- aim to complete as many reps as possible in each in part B)
- work for entire 40s in part C)
- adhere to bike wattage
- use kb weight that allows for the best quality reps
- use midline hold that you can hold for entire 40s
- RPE of 9/10