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Training Plan for Monday May 6th 2019

A1) every 2:30 min for 15 min (6 rounds) choose one of the following pressing variations

1) bench press 2) shoulder press

0:00: 5 reps @5/10
2:30: 5 reps @6/10
5:00: 4 reps @7/10
7:30: 4 reps @8/10
10:00: 3 reps @9/10
12:30: 3RM @10/10

A2) alt single skips

- 6 sets of 30s

B) Intervals

00:00 - 7:30 - every 1:30 for 5 rounds

- 100-300m run or 3x distance on bike

7:30 - 9:00
- rest

9:00 - 16:30 - every 1:30 for 5 rounds

- 3-10 strict push up variation
- 35 skips or double unders

C) Accessory

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

Notes:

- choose pressing variation based on red-yellow-green shoulder flexion light
- use part A2) to warm up legs for running and practice skipping variations
- choose run in part B) that allows for slightly less rest than run time
- aim for consistency during running intervals
- use push up variation that is one harder than you can complete 5 sets of 10 at
- suggested RPE of 9/10