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Training Plan for Friday October 11th 2019

4 rounds each

A) 0-3-6-9

- 2:00 bike @110-115%
- 1:00 rest

B) 12-15-18-21

- 2:00 skip or double unders
- 1:00 rest

C) 24-27-30-33

- 2:00 row @110-115%
- 1:00 rest

D) 36-38-40-42

- 2:00 reps of strict midline variation
- 1:00 rest

E) 2 sets of

- 30/30s overhead DB hold or elevated landmine hold - climbing

- 8/8 single arm DB high pull - climbing

Notes:

- hold the %'s, even if it hurts
- aim to move for entire 2:00 during skips and midline variation
- RPE of 9/10