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Training Plan for Tuesday April 9th 2019

A1) every 2 min for 12 min (6 rounds) choose one of the following pressing variations

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

00:00: 5 reps @5-6/10
2:00 : 5 reps @6-7/10
4:00: 5 reps @7-8/10
6:00: 3 reps @8-9/10
8:00: 3 reps @8-9/10
10:00: 3 reps @9-10/10

A2) strict pull up variation

- 5 sets of 3-10

B) every 3 min for 5 rounds

complete 1 or 2 full rounds of

- i) single arm russian kb swing @20-30% bdywt ii) 6/6 single arm DB snatch @15-25% bdywt
- 8 strict midline variation
- 10 lateral box jump overs (no rebounding)

C) Accessory

- 2 min dowel sit
- 1 min single leg stand per side (other leg is bent and in max hip flexion)

Notes

- adhere to red-yellow-green light shoulder flexion for pressing variation
- practice pacing by choosing the appropriate number of rounds in part B)
- all midline reps should be done consecutively
- suggested RPE of 8-9/10