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Training Plan for Thursday October 3rd 2019

A1) 3 sets

R then L, drop sets for max reps capped at 15

max reps capped at 15 of single arm DB floor press (heavy)
max reps capped at 15 of single arm DB floor press (medium)
max reps capped at 15 of single arm DB floor press (light)

A2) quake palof press @22X2

- 3 sets of 5/5

B) every 2:30 min for 6 rounds

- 150-400m run or 3x bike

- sets of 8 or more wall balls @4-8% of 3RM f.squat or thrusters @40-50% bdywt until 2:15 mark

00:00 - 2:15
2:30 - 4:45
5:00 - 7:15
7:30 - 9:45
10:00 - 12:15
12:30 - 14:45

C) Accessory

- 2 min soft tissue quads
- 10/10/10/10 banded knee circles

Notes:

- be aggressive in part A1), go heavier than you think to start
- be sure to be square and stiff during part A2)
- all wall balls reps need to be 8 reps or greater
- choose run or bike distance that takes approx 1:20 to complete
- RPE of 8/10