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Training Plan for Friday March 15th 2019

A1) complete 6 sets of the following pressing variations

- 1) barbell shoulder press 2) DB shoulder press 3) landmine press

set 1: 4-6 reps @5/10
set 2: 4-6 reps @6/10
set 3: 3-5 reps @6/10
set 4: 3-5 reps @7/10
set 5: 2-3 reps @7/10
set 6: 2-3 reps @8/10

A2) alt shoulder taps

- 6 sets of 10

B) for time with a 20 min time cap

"Purple Haze"

5 rounds
- i) 400m run ii) 450m row
- i) 15 thrusters ii) front squats @20-30% of 3RM f.squat
- 2 rope climbs or 3-10 reps of strict pulling variation

C) Accessory

- 10 reps 5 second standing shoulder extension hold
- 10 reps prone Y

Notes:

- adhere to red-yellow-green for shoulder press variation
- run if able, row if weather or injuries prevent it
- green light overhead if performing thrusters is preferred
- sets of pull up variation should be unbroken
- suggested RPE of 7-8/10