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Training Plan for Monday May 13th 2019

A1) every 4:00 for 20 min (5 rounds) complete one of the following

1) deadlift 2) hang power clean

set 1: 5 reps @50-60%
set 2: 5 reps @55-65%
set 3: 5 reps @65-70%
set 4: 5 reps @70-75%
set 5: 5 reps @75-80%

A2) strict pull up variation

- 5 sets of 3-10

A3) side over arch

- 5 sets of 5/5

B) 14 min to complete max reps

"White Wyoming"

- i) 10/10 single arm russian kb swings or ii) 10/10 DB hang snatch @15-25% bdywt

- 10 strict push up variation

- 10 i) goblet lunges or ii) alt single arm front rack DB lunges

C) Accessory

- 1 min 1/2 kneeling overhead lat stretch R/L
- 1" back knee elevated lunge hold R/L

Notes:

- use one pull up variation harder than you can complete your 5 sets of 10 at
- perform DB snatch if you are a green light overhead
- choose push up variation harder than you can complete 5 sets of 10 at
- use same weight for lunges as KB swing or DB hang snatch
- suggested RPE of 7/10