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Training Plan for Saturday January 19th 2019

A1) single arm DB shoulder press

- 3 sets of 8/8 - @1112

A2) single arm DB high pull

- 3 sets of 8/8 @1112

A3) tall box jumps

- 3 sets of 6

B1) deadlift @1212

- 1 set of 5 - 65%
- 1 set of 4 - 75%
- 2 sets of 3 - 85%
- 1 set of 4 - 75%
- 1 set of 5 - 65%

B2) front plank variation

- 6 sets of 30s

C) @RPE 8/10 - 9 min to complete max distance

teams of 4-6

- 15m sled push
i) 225 ii) 185 iii) 135 iv) 105

D) Accessory

- 2 min ankle rotations per side
- 1 min prone Y-s

Notes:

- climb in weight as needed during A1), weight may different from arm to arm
- if able to land with straight legs comfortably on one height, move to taller box
- move to plank immediately after deadlift set, rest approx 60s after completion of plank
- sled should never stop moving in part C)