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Training Plan for Monday February 4th 2019

every 1:30 mins for 6 rounds complete - A1) and A2)

A1) deadlift - touch n go at tempo of @20X1

00:00 - 5 reps - 50%
1:30 - 5 reps - 50%
3:00 - 3 reps - 60%
4:30 - 3 reps - 60%
6:00 - 5 reps - 50%
7:30 - 5 reps- 50%
9:00 - 5 reps - 50%
10:30 - 5 reps - 50%
12:00 - 5 reps - 50%

A2) banded face pulls

9 sets of 10

or

B) deadlift - reset each rep

- use the following rep scheme to climb to a 1RM or heavy single

- 3-3-3-2-2-2-1-1

C) 14 min to complete max reps of

- 8 kipping or strict pull up variation
- 8 kipping or strict push up variation
- i) 35 double unders ii) 50 single skips

D) Accessory

- 2 min ankle rotations per side
- 1 min prone Y-s

Notes:

- work to max deadlift if desired
- band is under chin during face pulls
- adhere to appropriate version of pull up and push up, the first three rounds of each should all be completed in one set
- suggested rpe of 10/10 for part B) if retesting and 6/10 for part C)