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Training Plan for Wednesday June 12th 2019

every 2:30 min for 25 min (10 rounds) alt rounds of

A1) DB floor press @20X2

00:00: max reps in 60s
5:00: max reps in 60s
10:00: max reps in 60s
15:00: max reps in 60s
20:00: max reps in 60s

A2) wall balls @20X0 @4-8% of 3RM f.squat

2:30: max reps in 60s
7:30: max reps in 60s
12:30: max reps in 60s
17:30: max reps in 60s
22:30: max reps in 60s

B) 12 min to complete "Woodlands"

3 rounds

- 20 step down box jumps
- 20 strict midline variation
- 20 strict push up variation

C) Accessory

- 1 min couch stretch R/L
- 1 min soft tissue bottom of feet
- 3 slow wristies

Notes:

- complete as many quality reps as possible with the prescribed tempo during part A)
- good score in part B) is being in the last round when time expires, a great score is finishing and an elite score is under 10 min
- use push up variation that is one harder than you can complete 5 sets of 10 at
- prescribed RPE of 8/10