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Training Plan for Tuesday January 7th 2020

A1) push press / single arm DB push press / single arm landmine push press

every 2:00 min for 12 min

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

A2) power box jumps

- 7 sets of 1.1.1 - add weight as coaches suggest

B) 7 min to complete reps of

- 250/200m row C2 @90%
- 10 strict midline variation

1 min rest

C) 7 min to complete reps of

- 10 alt reverse lunges
- 10 kb swings or 5/5 single arm DB hang snatch

- KB @25-35% bdywt
- DB @15-25% bdywt

D) Accessory

- 6/6/6/6 ankle CARS
- 6/6/6/6 wrist CARS

Notes:

- adhere to red-yellow-green light during shoulder press
- reset for each box jump in A2)
- use midline variation that requires 2-3 sets to complete
- choose KB or DB based on front rack ability and overhead flexion
- RPE of 7-8/10