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Training Plan for Friday July 26th 2019

15 min to complete

A) deadlift to knee + deadlift

- 2 sets of 4+4 - 55%
- 2 sets of 4+4 - 65%

A2) overhead or bent arm DB carry

- 4 sets of 50/50m

B) 1:45s on 15s off, 3 rounds (24 min)

0: i) russian kb swings @4-8% of 1RM d.lift ii) hang power cleans @25-35% of 3RM f.squat

2: sets of 3 strict pull up variation

4: skipping or double unders

6: sets of 3 push up variation

8: row for calories @120-130%

C) Accessory

- 2 min couch stretch per side
- 3 wristies
- 10/10 1/2 kneeling kickbacks

Notes:

- be sure to maintain control on the up and down of all deadlifts
- no dropping from hips
- choose carry based on red-yellow-green light overhead test
- if practicing cleans in B) a max clean of heavier than body weight is required
- aim to get as many sets of 3 done each interval for push up and pull up variations
- RPE of 7/10