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Training Plan for Tuesday July 16th 2019

25 min to complete

A1) overhead pressing

- green light or yellow light) single arm DB push press
- red light) single arm landmine push press (per side)

- 2 sets of 12 @7/10
- 2 sets of 10 @7/10

A2) offset deadbug hold + reps

- 4 sets of 6/6

A3) lateral shuffle

- 4 sets of 60m (10m course)

complete one of the following

B) 1 mile run - record time

or

C) 10 min bike - record avg watts + cals

or

D) 2km row - record avg watts + time

C) Accessory

- 2 min dowel sit
- 30/30s bent arm DB hold
- 10/10 seated banded ankle extensions

Notes:

- focus on red-yellow-green light overhead
- focus on wide steps in lateral shuffle, feet should not touch
- face same direction entire time during shuffle
- choose a test that you have not complete recently
- RPE of 9/10