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Training Plan for Wednesday January 15th 2020

A1) 2 rounds (0-8, 8-16)

in an 8 min window complete

max reps of push ups at one level harder than you can complete 5 sets of 10
then
immediately perform a set of push at the level you can complete 5 sets of 10 at
then
immediately perform a set of push ups at one level easier than you can complete 5 sets of 10 at

- push up (30-24-20"")
- parallette / ring push up / banded
- box / ring dip
- weighted box / ring dip

A2) bent over DB rows

- 1 set of 10 @20-35% bdywt per hand
- rest 30s
- 1 set of 10 @20-35% bdywt per hand

A3) sled push

- 10m @approx bdywt - as fast as possible
- rest 30s
- 10m @approx bdywt - as fast as possible

B) 16 min to complete

- 1000m bike
then rounds of
- 10 wall balls @4-8% of 3RM f.squat
- 10 kb swings or 5/5 single arm DB hang snatch
- 10 box jumps (no rebounding)

C) Accessory

- 6/6/6/6 ankle CARS
- 6/6/6/6 wrist CARS

Notes:

- adhere to push up variations
- aim for approx 30 reps on first set of drop sets
- use DB weight that allows for 10 rep in a row on both sets
- use sled weight that allows the fastest moving possible approx near bodyweight
- bike only once in part B)
- RPE of 8-9/10