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Training Plan for Monday June 17th 2019

A) 15 min to complete one of the following

A1) overhead pressing

- green light) push press
- yellow light) single arm DB push press (per side)
- red light) single arm landmine push press (per side)

- 3 sets of 6 @7/10
- 3 sets of 4 @8/10

A2) offset deadbug hold + reps

- 6 sets of 6/6

B) OTM for 15 min

1) one of the following

- 4 rope pull ups + reach
- 1-3 rope climbs
- 3 rope lowers
- 3-10 strict pull up variation

2) one of the following

- 100-200m run
- 100-200m row C2 @110-115%
- 300-800m bike @110-115%

3) 5-20 burpees

C) Accessory

- 10/10 single arm kneeling prone snow angels
- 20 glute bridges with 2s pause at top
- 1 min 1/2 kneeling overhead lat stretch per

Notes:

- for best results adhere to overhead prescriptions
- be sure to focus on tension and control during part A2)
- goal is to be able to complete 5 sets of 5 pull ups before practicing rope pull ups
- preference is to be able to complete 5 sets of 10 ring rows with 2 steps forward before practicing a rope climb
- complete run/row/bike based on the data you have
- complete same number of burpees each round - aim for 10-15s of rest
- RPE of 7/10