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Training Plan for Friday February 15th 2019

A) 2 rounds 40s on 20s off with plate

- ground to overhead
- lateral plate jumps
- sit ups

B) 36 min - follow the leader

in teams of 4-7 every 6 min for 6 rounds

- 12/8 cal bike
- 15m sled push + 15m reverse sled drag
- 12/8 cal row

C) Accessory

- 20 reps 3" elevated calf raises
- 2 min dowel sit

Notes:

- treat part A) as an extended warm up
- build sleds to the following and adjust them as needed with the weights given
A) 180-225lbs (2x45's + 3x15's)
B) 135-185 lbs (1x45's + 3x15's)
C) 115-160 lbs (1x25's+3x15's)
D) 90-135 lbs (3x15's)
- goal is to move sled steady and straight the entire time
- suggested RPE of 7/10 for part B)