programs gym photos nutrition videos

Training Plan for Tuesday May 14th 2019

A1) 15 min to complete one of the following pressing variations

1) bench press 2) shoulder press

2 sets of 8 reps @6/10
2 sets of 6 reps @7/10
2 sets of 4 reps @8/10

A2) seated banded rows

- 6 sets of 15

B) in a team, every 4 min for 5 rounds

- 15m bent over sled pull
- 15m sled push
- i) 100m run ii) 200m bike

load sleds to approx 225 - 190 - 135 - 90

C) Accessory

- 2 min dowel sit
- 20 standing no money drill
- 10 zotterman curls

Notes:

- choose pressing variation based on red-yellow-green light in shoulder flexion
- avoid swaying but focus on long pulls during sled pull
- adhere to sled loads
- start at north end - partner two can begin as soon as sled is free ahead of them
- suggested RPE of 8/10