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Training Plan for Wednesday March 13th 2019

A1) single arm DB high pull

- 5 sets of 5/5 climbing @2121

A2) standing lateral ball slams

- 5 sets of 5/5 @4-10lbs

A3) single arm DB shoulder press

- 5 sets of 5/5 climbing @2121

A4) hanging knee raise reps or alt deadbugs

- 5 sets of 12 alternating

B) 13 min to complete max reps

"Maine Mayhem"

- 10-10-10, 20-20-20, 30-30-30... of

- double unders or single skips
- box jump overs
- strict push up variation

C) Accessory

- 20 reps 3" elevated calf raises
- 2 min dowel sit

Notes:

- choose push up variation based on rule of 5 sets of 10
- good score is finishing round of 30, great score is finishing round of 40, elite score is finishing round of 50
- suggested RPE of 7-8/10