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Training Plan for Friday March 6th 2020

A) 3 rounds

10 glute bridge hold DB floor press - climbing

10 banded high pulls @3111

10 banded face pulls

2 rounds

B1) OTM 5 min

- 3 bench / floor press @8/10

B2) OTM 5 min

- 3-6 strict pull up variation

C) every 1:30 for 8 rounds, complete one of the following rep schemes

4-6-10
6-10-14
8-12-16

- med ball sit ups
- med ball push press
- wall balls @4-8% of 3RM f.squat

D) Accessory

- 2 min soft tissue pec and bicep per side
- 2 min couch stretch per side

Notes:

- be sure to leave 2 reps in the tank each set during part B) and adjust weight as needed
- use pull up variation that is one level harder than you can complete 5 sets of 10 at
- pick rep scheme that allows for 15-30s of rest each round
- RPE of 7/10