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Training Plan for Monday March 9th 2020

A) 3 rounds

- 5/5 landmine single leg RDL

- 10-30s dead hang

- 20-40s plank hold
> bent elbow
> straight arm
> rings
> single arm
> single arm ring

B) every 1:30 min for 8 rounds

00:00 - 3:00 - 6:00 - 9:00

- 6-8 deadlifts @50-60% @3011

1:30 - 4:30 - 7:30 - 10:30

- max reps broken up as needed of strict pull-up variation


2:30 on, 00:30 off for 16 min

C1) 00:00 - 2:30

- cal row C2 @80-90%

C2) 3:00- 5:30

- skipping or double unders

C3) 6:00 - 8:30

- burpees

C4) 9:00 - 11:30

- 10m sled push

(aim to rest for 10-15s between pushes or trade with someone if needed)

D) Accessory

- 2 min dowel sit
- 2 min wall traction

Notes:

- aim for square hips and straight back during RDL
- dead hang is passive
- perform as many pull up sets as needed during B)
- aim to incorporate the rowing drill from previous weeks into rowing stroke today
- practice double unders if trying to learn the skill
- sub bike if unable to skip
- aim to rest for 10-15s during sled push / consider sharing a sled with a friend
- RPE of 9/10