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Training Plan for Saturday April 13th 2019

A) OTM 6 min

1: 10 partner med ball pass each
2: 30s marching glute bridge

B1) on a 20 min clock complete one of the following pressing variations

- 1) bench press 2) DB bench press 3) DB floor press

- 2 sets of 12 reps @7-8/10 rpe
- 2 sets of 14 reps @7-8/10 rpe
- 2 sets of 16 reps @7-8/10 rpe

B2) strict pull up variation

- 6 sets of 3-10

(new set approx every 2:30)

C) 10 min to complete max reps

"Purple Pennsylvania"

- i) 200m run ii) 250m row
- 20 burpees

C) Accessory

- 10 banded supine no money drill with 3s pause
- 10 prone Y's

Notes:

- choose favourite pressing variation
- adhere to rule of 5 sets of 10 during pull up variation
- good score for "Purple Pennsylvania" is 3 rounds complete, great score is 4-5 rounds complete, elite score is 6 or more rounds complete
- suggested RPE of 8/10