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Training Plan for Wednesday August 21st 2019

15 min to complete 3 rounds of

A1) press + OH carry

i) 5 single arm DB shoulder press + 30m overhead carry (same DB)
ii) 5 standing landmine press + 30m bent arm carry

A2) strict pull up variation

- sets of 2 attempts of 3-10 (rest 30s between attempts)

A3) air squat

- sets of 3 @3322

B) every 2:00 min for 18 min (9 rounds)

rounds 1-4-7

- 3 reps of back squat or front squat @3322 @65-70-75% OF 3RM

rounds 2-5-8

- 50 reps of med ball chest pass @approx 5% bdywt

rounds 3-6-9

- sets of 6-10, sit ups, tuck ups, v-ups @2020

C) Accessory

- 10/10 med ball curls (supinated)
- 10 prone Y's with 2s hold

Notes:

- adhere to red-yellow-green light overhead
- use pull up variation that is one level harder than you have already completed 5 sets of 10 at
- be sure to remain active in air squat
- set up 2-3 people per rack
- med ball chest pass should be done without stopping
- tempo is critical during sit ups, tuck ups or v-ups