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Training Plan for Thursday November 29th 2018

A1) back squat - no missed reps

- 2 sets of 5 reps - 5/10 RPE
- 2 sets of 4 reps - 6/10 RPE
- 2 sets of 3 reps - 7/10 RPE

A2) 6 sets of 3-10 reps of

i) deficit strict hspu
ii) strict hspu
iii) standing DB shoulder press
iv) push up

A3) pull up variation

- 6 sets of 3-10

B) OTM 12 min

1:00 - 3/3 1/2 kneeling D-ball chop
2:00 - 8-15 weighted sit ups - approx 15% bdywt
3:00 - 50 double unders/45s skipping
4:00 - 30-50s gathered time in seated L-sit
or
C1) 10 min air bike - record avg watts and cals
or
C2) 2km row - record - avg watts and time

D) 2 minutes of each

- kneeling wrist extension stretch
- 10 second wrist closed fist wrist rotations

Notes:

- adhere to red-yellow-green light shoulder flexion in part A)
- goal is power over speed in D-ball chop
- complete 10 min bike or 2km if did not complete yesterday