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Training Plan for Friday October 4th 2019

A) 40 mins to move through rounds of

- 30-60s strict midline hold

- 10 DB or KB deadlifts + 100m farmer carry @30-40% bdywt per hand

- 2 min bike @115-125%

- 21's barbell bicep curls

- 2/2 turkish get ups - climbing

- 2 min row C2 @115-125%

B) 2 rounds

- 3 wristies
- 30-60s dead-hang with band between knees
- 10 russian kb swings - heavy as possible

C) 2 rounds

- 8/8 single arm DB high pull @2121
- 8/8 standing windmills

Notes:

- aim to complete 3-4 rounds in part A)
- aim for top end of percents on row and bike
- add weight as needed during 21's
- use same midline variation for entire 40 min
- RPE of 8-9/10