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Training Plan for Wednesday March 20th 2019

A) every 2:00 for 18 min choose one of the following pressing variations

- 1) barbell shoulder press 2) DB shoulder press 3) landmine press

00:00: 5-10 reps @6/10 rpe
2:00: 5-10 reps @6/10 rpe
4:00: 4-8 reps @7/10 rpe
6:00: 4-8 reps @7/10 rpe
8:00: 3-6 reps @8/10 rpe
10:00: 3-6 reps @8/10 rpe
12:00: 2-4 reps @9/10 rpe
14:00: 2-4 reps @9/10 rpe
16:00: 3 reps @10/10 rpe

B) 15 min to complete rounds of

- 15m sled push @80-120% bdywt
- 3-10 strict or kipping pull up variation
- 100m farmer carry @25-50% bdywt per hand
- i) 50/50m overhead DB carry ii) bent arm DB carry @approx 15-25% bdywt

C) Accessory

- 10 reps 5 second standing shoulder extension hold
- 10 reps prone Y

Notes:

- work to 3RM shoulder press if a green light overhead
- work to single arm 3RM DB press if a yellow light overhead
- practice landmine press if a red light overhead
- farmer carry and overhead carry should be done without stopping
- suggested RPE of 7-8/10