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Training Plan for Monday February 11th 2019

A1) every 90s for 12 min (8 rounds) choose one of the following pressing variations

- 1) barbell shoulder press 2) DB shoulder press 3) landmine press

00:00: 4-6 reps @5/10
1:30 : 4-6 reps @6/10
3:00: 3-5 reps @6/10
4:30: 3-5 reps @7/10
6:00: 2-3 reps @7/10
7:30: 2-3 reps @8/10
9:00: 1-2 reps @8/10
10:30 1-2 reps @9/10

A2) alternating shoulder taps

- 8 sets of 10

B) for time with a 15 min time cap

"Rise of the Fallen"

- 20/15 cal bike

followed by 3 rounds

- i) 20 alt DB snatch @15-25% bdywt ii) 30 russian kb swings

- 20 strict or kipping pull up variation

- 20 no jump DB burpees @15-25% bdywt per hand

- stagger heats every 2 min

C) Accessory 

- 6 reps 10s elbow rotations per direction, per elbow
- 10/10 reps kneeling rock back 

Notes:

- choose most appropriate pressing variation based on red-yellow-green light
- no missed rep during pressing
- run if able, row if physically unable to run in "Rise of the Fallen"
- goal is to finish all sets of pull up variation in two sets or less
- suggested RPE of 7-8/10 for "Rise of the Fallen"