programs gym photos nutrition videos

Training Plan for Friday October 18th 2019

A1) every 2:30 for 15 min (6 rounds)

deadlift

set 1: 6 reps @60-65%
set 2: 6 reps @65-70%
set 3: 6 reps @70-75%
set 4: 3 reps @75-80%
set 5: 3 reps @80-85%
set 6: 3 reps @85-90%

A2) strict push up variation

6 sets of max reps 

B) 3 min on 1 min off for 4 rounds - complete max reps


- i) 15 goblet squats @65% of 8RM ii) front squats or thrusters @35-45% of 3RM f.squat

- i) 12 goblet hold reverse lunges ii) 12 alt front rack reverse lunge

- 9 burpees

- pick up where left off each round

C) Accessory

- 2 min foot elevated traction
- 2 min dowel sit

Notes:

- each deadlift starts from dead stop - no touch n go
- use push up variation that is one harder than you can complete 5 sets of 10 at
- adhere to red-yellow-green light during B)
- use same weight for entire workout
- RPE of 7/10