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Training Plan for Monday April 15th 2019

A1) choose one of the following pressing variations

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

2 sets of 3-5 reps @6/10
2 sets of 3-5 reps @7/10
2 sets of 3-5 reps @8/10

A2) strict pull up variation

- 6 sets of 3-10

A3) 1/2 kneeling banded anti rotations hold (outside foot forward)

- 6 sets of 30/30s

B) every 2:30 for 15 min (6 rounds)

- i) 200 or 300m run ii) 250 or 350m row C2
- 3-10 unbroken strict push up variation

C) Accessory

- 10 banded supine no money drill with 3s pause
- 10 prone Y's

Notes:

- adhere to red-yellow-green light when you choose pressing variation
- choose rowing only if unable to run in part B)
- goal is to have a minimum of 1 min of rest each round
- suggested RPE of 8-9/10