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Training Plan for Friday February 21st 2020

A) 4 rounds

- 5/5 landmine single leg RDL @3131

- 5/5 standing pallof press

- 10-30s dead-hang


B) every 2 min for 12 rounds

00:00 - 6:00 - 12:00 - 18:00

- 1.1.1.1.1 deadlifts @70% + 20 banded glute bridges

2:00 - 8:00 - 14:00 - 20:00

- 1 max set of strict pull up variation + 20 banded face pulls

4:00 - 10:00 - 16:00- 22:00

- 20 unbroken reps of DB floor press

C) Accessory

- 2 min wall traction
- 2 min soft tissue pecs and biceps

Notes:

- stand on foot farthest from landmine and hold the bar with the opposite hand
- focus on steady control during pallof press
- reset each deadlift as needed
- complete as many reps of pull up variation as possible then head right to face pulls
- choose weight where 25 floor press is doable but only you only complete 20
- RPE of 7/10