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Training Plan for Thursday July 12th 2018

A) i) shoulder press + push press (barbell or DB)

- 4 sets of 3+max reps (capped at 10)

ii) 1/2 kneeling landmine press

- 4 sets of 5/5 @3131

B) back squat @33X3

after 5 min of warm up and set up, on a running clock perform a set every 2:30

00:00 - 3 reps - 40% of 3RM b.squat
2:30 - 3 reps - 40%
5:00 - 3 reps - 45%
7:30 - 3 reps - 45%
10:00 - 3 reps - 50%
12:30 - 3 reps - 50%

C) 12 min to cycle through

- 100m DB farmer carry - approx bdywt
- 10/10 single leg step ups @3131
- 30m walking lunges
- 10/10 shoulder flexion reps - floor or wall

D) 2 rounds

- 20 push up to plank
- 8/8 single arm prone snow angels

Notes:

- carry as close to bdywt for farmer carries in part C)
- less box height and more strict tempo is preferred in part C)
- slow reps in shoulder flexion drill