programs gym photos nutrition videos

Training Plan for Thursday January 2nd 2020

A) 2 rounds (0-8, 8-16)

in an 8 min window complete

max reps of push ups at one level harder than you can complete 5 sets of 10
then
immediately perform a set of push at the level you can complete 5 sets of 10 at
then
immediately perform a set of push ups at one level easier than you can complete 5 sets of 10 at

- push up (30-24-20"")
- parallette / ring push up / banded
- box / ring dip
- weighted box / ring dip

then
2 sets of 5 goblet squats @approx 25-35% bdywt @4242

B) OTM 16 min

even: 5-15 reps (approx 40s)

> green light) thrusters - 20-30% of 3RM f.squat

> yellow light) DB thrusters 20-30% of 8RM g.squat per hand

> red light) wall balls @4-8% of 3RM f.squat

odd: 5-20 strict midline reps (approx 40s)

C) Accessory

2 min pec stretch per side
2 min dowel sit

Notes:

- aim to complete approx 30 total push ups over 3 sets
- goblet squats should feel light but tempo will make it hard
- adhere to red-yellow-green light during part B)
- use hardest midline variation possible
- RPE of 8/10