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Training Plan for Monday May 27th 2019

A1) on a 16 min clock complete one of the following pressing variations

- 1) DB bench press 2) DB shoulder press

- 1 set of 20 reps @7-8/10 rpe
- 1 set of 15 reps @7-8/10 rpe
- 1 set of 10 reps @7-8/10 rpe
- 1 set of 5 reps @7-8/10 rpe

A2) lateral med ball slam

- 4 sets of 15/15

(new set approx every 4:00)

B) 20 min - follow the leader

in teams of 4-7 complete max rounds

- 10/6 cal bike @95-105%
- 10 wall balls @4-8% of 3RM f.squat
- 15m sled push + 15m reverse sled drag

C) Accessory

- 2 min dowel sit
- 20 standing banded no money drill
- 10 zotterman curls

Notes:

- choose pressing variation based on red-yellow-green light
- aim to complete in approx same time each round in part B)
- partner 1 should begin around approx every 3-4 min
- suggested RPE of 7-8/10