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Training Plan for Tuesday March 5th 2019

A1) every 90s for 12 min (8 rounds) choose one of the following pressing variations

- 1) barbell shoulder press 2) DB shoulder press 3) landmine press

00:00: 8-10 reps @5/10
1:30 : 8-10 reps @6/10
3:00: 6-8 reps @6/10
4:30: 6-8 reps @7/10
6:00: 4-6 reps @7/10
7:30: 4-6 reps @8/10
9:00: 2-4 reps @8/10
10:30 2-4 reps @9/10

A2) hanging knee raise reps or alt deadbugs

- 6 sets of 12 alternating

B) for time, working 2 min on 30s off with a time cap of 17:30 min/6 intervals

"Jon Snow"

- 21-18-15-12-9-6-3

- lateral box jump overs
- strict push up variation

C) Accessory

- 10 reps 5 second standing shoulder extension hold
- 10 reps prone Y

Notes:

- choose shoulder press variation based on red-yellow-green light
- choose hanging variation if able to hang from pull up bar for 60s or more
- goal is to complete "Jon Snow" in less than the time cap, there-for pick appropriate version of push up and height for lateral burpee
- suggested RPE of 7-8/10