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Training Plan for Wednesday January 22nd 2020

every 2:30 min for 12 min

A1) 00:00 - 7:30 - 15:00 - 22:30 - 30:00

push press / single arm DB push press / single arm landmine push press

00:00 - 8 reps @6/10
7:30 - 8 reps @7/10
15:00 - 5 reps @7/10
22:30 - 5 reps @8/10
30:00 - 5 reps 8/10

A2) 2:30 - 10:00 - 17:30 - 25:00 - 33:00

2-3 rounds

- 10m sled push @approx bdywt
- 10m bent over sled pull

A3) 5:00 - 12:30 - 20:00 - 27:30 - 36:00

- 1:00 air bike @85-95%

B) 3 sets of

- 8/8 seated single leg L-sit lift offs @3111

- 8 strict pull up variation @3111

- 8 strict midline variation @3111

Notes:

- adhere to red-yellow-green light in A1)
- complete 2-3 rounds depending on feel in part B)
- adhere to bike wattage
- focus on straight leg and forward lean in part B)
- use push up and pull up variations that are on harder than you can complete 5 sets of 10 at
- RPE of 8-9/10