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Training Plan for Wednesday January 8th 2020

A) 3 rounds

- 5/5 kneeling palof press + twist

- 5/5 single arm shoulder press @3111

- 5/5 single leg L-sit lifts offs @3111

- 5/5 single arm high pull @3111

B) every 90s for 5 rounds complete

- 6-12 strict pull up variation
- 6-12 burpees

00:00 - 1:30 - 3:00 - 4:30 - 6:00 

C) every 90s for 5 rounds complete

- 8-16 wall balls @4-8% of 3RM f.squat
- 8-16 lateral box jumps overs

7:30 - 9:00 - 10:30 - 12:00 - 13:30

D) Accessory

- 10/10 dowel pec stretch reps
- 6/6/6/6 wrist CARS

Notes:

- adhere to red-yellow-green light during shoulder press
- sit in biggest staddle possible during lift offs
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- aim for same number of rep each round
- RPE of 7/10