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Training Plan for Friday March 13th 2020

A) 10 min to complete

- max distance row C2

- 2s pause on chest
- 2s pause during recovery

- rest 2 min

B) 10 min to complete

3 rounds of

- 20 unbroken reps of DB floor press

- max set of strict pull up variation

- rest 2 min

C) 10 min to complete

3 rounds of

- 10 goblet squat @3313 - climbing

- 5-15 cal bike @105-115% (approx 30s)

- 20 partner med ball chest pass (each)

- rest 2 min

D) Accessory

- 10-30s deadhang

- 20-40s plank hold
> bent elbow
> straight arm
> rings
> single arm
> single arm ring

Notes:

- mix the order as needed based on class size
- focus on pushing with the legs each rowing stroke over pulling with the arms
- all floor press sets must be unbroken
- only one set of pull up variation each round in part B)
- be sure to adhere to tempo during goblet squats
- aim for hard effort on the bike and hit the wattage for as long as possible
- find partner of similar strength to share a ball with
- RPE of 7/10