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Training Plan for Saturday June 29th 2019

every 3 min for 18 min (6 rounds)

A1) overhead pressing - climbing to 8/10

- green light) 4/4 single arm DB tall split jerk
- yellow light) 4/4 split stance DB press
- red light) 4/4 split stance landmine press

A2) strict midline hold

- 6 sets of 20-60s

B) 1 round max reps with a partner - 3:30 min on :30 off

00:00 - 3:30
- cal bike
4:00 - 7:30
- wall balls
8:00 - 11:30
- cal row
12:00 - 15:30
- burpees
16:00 - 19:30
- lateral box jumps overs

C) Accessory

- 2 min dowel sit
- 30/30s bent arm DB hold
- 10/10 seated banded ankle extensions

Notes:

- for best results adhere to overhead prescriptions
- focus on breathing and control during midline hold
- RPE of 7-8/10