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Training Plan for Thursday January 10th 2019

RPE 7/10

A) deadlift - stop dead each rep - rest 60s between sets

- 1 set of 6 - 60%
- 1 set of 4 - 70%
- 1 set of 2 - 80%
- 1 set of 1 - 85%
- 1 set of 2 - 80%
- 1 set of 4 - 70%
- 1 set of 6 - 60%

B1) i) alt overhead DB press - start and finish overhead ii) single arm landmine press

- i) 4 sets of 10 alternating ii) 4 sets of 5/5

B2) strict pulling variation

- 4 sets of 3-10

B3) front plank

- 4 sets of 30s

C) OTM 5 min

- 10-20 russian kb swings

D) Accessory

- 2 min ankle rotations per side
- 1 min prone Y-s

Notes:

- short rests during part A)
- once A) is complete move right to part B)
- if able to complete 5 or 6 sets of 10 of your strict pulling variation, move to harder variation
- move to part C) as a group