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Training Plan for Wednesday July 3rd 2019

15 min to complete one of the following

A1) overhead pressing

- green light) push press
- yellow light) single arm DB push press (per side)
- red light) single arm landmine push press (per side)

- 3 sets of 8 @7/10
- 3 sets of 6 @8/10

A2) DB high pull

- 6 sets of 4/4 @2222

B) every 3 min for 5 rounds

one of the following

- 4 rope pull ups + reach
- 1-3 rope climbs
- 3 rope lowers
- 3-10 strict pull up variation

- 10-20 wall balls @4-8% of 3RM f.squat

- 10-20 russian KB swings @15-20% of 1RM d.lift

C) Accessory

- 10/10 single arm kneeling prone snow angels
- 20 glute bridges with 2s pause at top
- 1 min 1/2 kneeling overhead lat stretch per

Notes:

- adhere to green, yellow, red light overhead prescriptions for best results
- a drop off of 5-10s per round is expected as grip and upper body strength fatigue
- complete same pulling variation each round - no mix and match
- aim for a min of 15s rest and a max of 30s each round
- RPE of 6-7/10