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Training Plan for Monday November 19th 2019

A) every 4:00 min for 20 min (5 rounds) choose one of the following pressing variations

A1) bench press

0:00: 20 reps @6/10
4:00: max reps @5-10lbs heavier
8:00: max reps @5-10lbs heavier
12:00: max reps @5-10lbs heavier
16:00: max reps @5-10lbs heavier

A2) quake palof press

- 5 sets of 5/5 @22X2

B) 5 min to complete max reps of

- 10 goblet reverse lunges @75% of 8RM g.squat
- 10 strict pull up variation

1 min rest

C) 5 min to complete max reps of

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

1 min rest

D) 5 min to complete max reps of

- 10 wall balls @4-8% of 3RM f.squat
- 10 med ball sit ups

D) Accessory

- 5 wristies
- 8.8.8.8 banded elbow circles 

Notes:

- aim for no failed reps during A) leave 1 rep in the tank each set
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- use push up variation that is one harder than you can complete 5 sets of 10 at
- use same ball for sit ups and wall balls
- RPE of 7/10