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Training Plan for Wednesday January 29th 2020

A) 36 min

3 times through

3:30 on 0:30 off with a partner swapping back and forth

0-3:30 / 12-15:30 / 24-27:30

- 12/8 cal bike

4-7:30 / 16-19:30 / 28-31:30

- 10 wall balls @4-8% of 3RM f.squat
- 10 med-ball reverse lunges

8-11:30 / 20-23:30 / 32-35:30

- 100m shuttle run (sub 150m row)

B1) single-arm shoulder press

- 3 sets of 5/5 @3111

B2) single arm DB high pull

- 3 sets of 5/5 @3111

B3) strict midline variation @3131

- 5 sets of 3-10

Notes:

- choose a partner of similar size and ability
- climb in weight as needed in single-arm shoulder press and high pulls
- use the hardest midline possible
- RPE of 8/10