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Training Plan for Wednesday December 4th 2019

A1) bench press or DB floor press

@3232

- 2 sets of 8 - 5/10
- 2 sets of 6 - 6/10
- 2 sets of 4 - 7/10

A2) reverse lunge + high knee step up

- 6 sets of 5/5

B) 5 rounds of 40s on 20s off

1: on 10m track - max reps of sled push + reverse sled drag
2: air squats @3232 (should be 4 reps)
3: midline hold
4: bike - nose breathing only

sled weights @255 @225 @180 @155 @125 @90

C) Accessory 

2 min pec stretch per side
30 elevated calf raises @3111

Notes:

- use A1) option based on strength needs
- A2) is to remain unloaded
- sled weight should be approx bodyweight
- use midline hold you can hold for entire 40s
- push pace as long you are breathing through your nose in part B)
- RPE of 8/10