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Training Plan for Wednesday May 22nd 2019

A1) every 2:30 min for 15 min (6 rounds) choose one of the following pressing variations

1) bench press 2) shoulder press

0:00: 8 reps @6/10
2:30: 8 reps @6/10
5:00: 6 reps @7/10
7:30: 6 reps @7/10
10:00: 4 reps @8/10
12:30: 4 reps @8/10

A2) alt single skips

- 6 sets of 30s

B) 10 rounds - 18 min cap

- 100-300m run or 3x distance on bike
- 3-10 unbroken strict push up variation
- 30s rest

C) Accessory

- 2 min dowel sit
- 20 standing banded no money drill
- 10 zotterman curls

Notes:

- choose pressing variation based on red-yellow-green light in shoulder flexion
- try different techniques during skipping
- aim for one level harder than you can complete 5 sets of 10 push up variation at
- adhere to rest to allow for greater effort on run or bike
- suggested RPE of 8/10