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Training Plan for Monday September 16th 2019

12 min per station

A) R then L, drop sets for max reps capped at 15

single arm DB floor press (heavy)
single arm DB floor press (medium)
single arm DB floor press (light)

B1) seated straight arm sled pull (hip hinge)

max weight for 15m

B2) turkish get ups

sets of 2/2 climbing to 7/10

C) 4 min to complete max reps of

- 8/5 cal row
- 5 burpees

rest 1 min

D) 4 min to complete max reps of

- 30 skips or double unders
- 5 burpees

C) 2 rounds

- 8/8 single arm DB high pull @2121
- 8/8 standing windmills

Notes:

- aim for as little rest as possible between floor press sets
- focus on straight back during sled pull
- focus on keeping foot firm on floor during turkish get up
- RPE of 7/10