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Training Plan for Monday August 12th 2019

A) 3 rounds of

- 5 reps of broad jumps
- 50/50m single arm front rack KB carry @15-25% bdywt
- 5 breath front plank
- 15 banded lat pull downs

B) 4-5 sets of one of the following

- 5 deadlifts - 75% of 3RM

- 1.1.1 power clean with 2s pause in catch - climbing to 8/10

C) 9 min to complete max reps of

9 strict push up variation
9 single arm DB front squats @15-25% bdywt

D) Accessory

- 10/10 med ball curls (supinated)
- 10 prone Y's with 2s hold

Notes:

- be sure to keep straight arms during lat pull downs
- use push up variation that is one harder than you can complete 5 sets of 10 at
- consider practicing power cleans if able to hold and maintain a front rack position
- consider practicing deadlifts if strength needs to increase
- switch hand holding the DB each round
- RPE of 7/10