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Training Plan for Friday November 29th 2019

A1) front rack reverse lunges

- 2 warm up sets then
- 3 sets of 12 @...

i) barbell @60% of 3RM f.squat
ii) DB @80% of 8RM g.squat (combined)

A2) DB hammer curls

- 5 sets of max reps, capped at 20

A3) strict midline variation

- 5 sets of 4-10 @2121

B) 4 rounds

- 40s DB floor press @15-25% bdywt per hand
- 20s rest
- 40s weighted foot anchored sit ups @15-25% bdywt
- 20s rest

rest as needed

C) 4 rounds

- 40s shuttle run (10m)
- 20s rest
- 40s single arm KB farmer hold @50-60% bdywt
- 20s rest 

D) Accessory

- 12/12 kneeling adi rocks 
- 10 forearm or foam roller wall slides

Notes:

- use two DB's at a time during hammer curls
- aim for as many as reps as possible during A3) while maintaining tempo
- use DB floor press weight that allows for 40s of non stop moving
- use one DB for sit ups
- aim for heaviest weight possible during farmer hold
- RPE of 7/10