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Training Plan for Thursday May 2nd 2019

A1) choose one of the following pressing variations

- 1) push press 2) single arm DB push press 3) landmine press

2 sets of 3-5 reps @6/10
2 sets of 3-5 reps @7/10
2 sets of 3-5 reps @8/10

A2) bent knee plank hold

- 5 sets of 30-60s

A3) high power box jumps (no missed reps)

- 5 sets of 1.1.1

B) for time with a 20 min time cap

5 rounds
- 10 unbroken push up variation
- i) front squats ii) thrusters @20-30% of 3RM f.squat
- 20 foot anchored sit ups

C) Accessory

- 10 banded supine no money drill with 3s pause
- 3 bent over trap three raise

Notes:

- choose pressing variation based on strength needs
- bent knee plank hold should be very active and stiff
- front squats should be performed unless a green light overhead
- add weight to sit ups if able to complete 20 in a row
- suggested RPE of 7/10