programs gym photos nutrition videos

Training Plan for Friday May 31s 2019

A1) 16 min to complete one of the following

1) bench press 2) shoulder press

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

A2) single arm DB high pull

- 6 sets of 6/6 @2222

B) every 2:30 min for 6 rounds

- 20 med ball weighted step ups @4-8% of 3RM f.squart
- i) 100-300m ball run ii) 500m bike

C) Accessory

- 2 min dowel sit
- 20 standing banded no money drill
- 10 zotterman curls

Notes:

- choose pressing variation based on red-yellow-green light
- no failed reps during part A)
- choose and maintain an order with your team for all of part B)
- second partner starts biking as soon as jump squats are finished
- suggested RPE of 8/10