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Training Plan for Friday November 8th 2019

A) every 2:30 min for 20 min (8 rounds) choose one of the following pressing variations

A1) shoulder press (barbell - DB - sIngle arm DB - single arm landmine press)

0:00: 8-12 reps @6/10
2:30: 8-12 reps @6/10
5:00: 6-9 reps @7/10
7:30: 6-9 reps @7/10
10:00: 4-6 reps @8/10
12:30: 4-6 reps @8/10
15:00: 2-4 reps @9/10
17:30: 2-4 reps @9/10

B) OTM 16

1: 15 russian kb swings @15-25% bdywt
2: 100m shuttle run or 3x bike
3: 20 goblet reverse lunges @60-70% of 8RM g.squat
4: max time in strict midline hold

C) Accessory

- 10 forearm or foam roller wall slides
- 5 wristies

Notes:

- adhere to red-yellow-green light when choosing vertical pressing variation
- no failed reps in part A)
- start at different stations depending on class size
- use heaviest KB possible within given range
- RPE of 7/10