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Training Plan for Friday March 29th 2019

A1) every 90s for 12 min (6 rounds) choose one of the following pressing variations

- 1) push press 2) single arm DB push press 3) landmine press

00:00: 4 reps @7/10
2:00 : 4 reps @7/10
4:00: 3 reps @8/10
6:00: 3 reps @8/10
8:00: 2 reps @9/10
10:00: 2 reps @9/10

A2) strict pull up variation

- 5 sets of 3-10

B) 20 min to complete

25/20 cal bike buy in

then 5 rounds

- i) 400m run ii) 450m row C2
- i) 10/10 DB hang snatch @15-25% bdywt i) 10/10 single arm russian kb swings
- 10 burpees

C) Accessory

- 2 min dowel sit
- 1 min single leg stand per side (other leg is bent and in max hip flexion)

Notes:

- choose pressing variation based on red-yellow-green light
- choose pull up variation based on rule of 5 sets of 10
- run if able, row only if unable to run due to injury