programs gym photos nutrition videos

Training Plan for Monday April 29th 2019

A1) 20 min to complete

- DB floor press @3333

- 2 sets of 5 reps
- 2 sets of 3 reps
- 2 sets of 1 rep

A2) strict pull up variation

- 6 sets of 2 reps of 5-15s negative

A3) banded palof rotations

- 6 sets of 8/8

B) 14 min to complete max reps

"Violet Virginia"

- 10 strict push up variation
- 20 strict midline variation reps or 40s hold
- i) 300m run ii) 350m row C2

C) Accessory

- 10 banded supine no money drill with 3s pause
- 10 prone Y's

Notes:

- adhere to tempo during DB floor press
- aim for pull up variation that allows for more time under tension
- run if physically able in part B) row if unable to run due to limitation
- suggested RPE of 7/10