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Training Plan for Friday November 15th 2019

A) OTM 00:00 - 5:00 min

- 20/15/10/5 cal bike @120-130%

B) OTM 6:00 - 11:00 min

- 20/15/10/5 strict pull up variation

C) OTM 12:00 - 17:00 min

- 20/15/10/5 cal row @120-130%

D) OTM 18:00 - 23:00

- 2015/10/5 strict push up variation

E) 6 rounds

(00:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30)

- 30s max reps med ball push press
- 30s max reps wall balls @4-8% of 3RM f.squat
- 30s rest

C) Accessory

- 10 forearm or foam roller wall slides
- 5 wristies

Notes:

- aim to work for between 35-45s for each interval
- use same number for each round for each individual exercise
- use push up and pull variation that are one level harder than you can complete 5 sets of 10 at
- aim to move from push press to wall ball without stopping
- RPE of 8/10