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Training Plan for Monday August 6th 2018

A1) back squat

- climbing in weight every set to 7/10 effort

00:00 - 5 reps
3:00 - 5 reps
6:00 - 5 reps
9:00 - 5 reps
12:00 - 5 reps
15:00 - 5 reps

A2) overhead pressing

- 5 reps of

i) strict hspu
ii) single arm standing plate Z-press
iii) 1/2 kneeling DB shoulder press
iv) 1/2 kneeling landmine press

B) 16 min to complete to complete one of the following

- 21-18-15-12-9-6-3
- 18-15-12-9-6-3
- 15-12-9-6-3

- burpees
- wall balls - 4-8% 3RM f.squat

C) 1 round

- 2 min couch stretch per side
- 20 floor angels

Notes:

- complete both A1) and A2) inside of each 3 min window
- choose the rep scheme in part B) that allows you to finish in under the time cap