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Training Plan for Wednesday February 27th 2019

A1) complete 6 sets of the following pressing variations

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

set 1: 4-6 reps @5/10
set 2: 4-6 reps @6/10
set 3: 3-5 reps @6/10
set 4: 3-5 reps @7/10
set 5: 2-3 reps @7/10
set 6: 2-3 reps @8/10

A2) alt shoulder taps

- 6 sets of 10

B) OTM 20 min

1: i) 30-90 double unders ii) single skips
2: i) 8-20 alt DB snatch @15-25% bdywt ii) single arm russian kb swings @10-15% 1RM d.lift
3: 3-10 dip variation
4: 10-20 strict midline variation

C) Accessory

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

Notes:

- choose shoulder press option based of red-yellow-green light
- be as still as possible and avoid swaying in shoulder taps
- this is a good chance to practice double unders
- choose dip variation based on rule of 5 sets of 10
- choose midline variation that allows for more reps
- choose push up variation based on rule of 5 sets of 10
- suggested RPE of 6-7/10