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Training Plan for Monday November 11th 2019

A) 6 rounds

- 40s rowing C2 @105-115%
- 20s rest
- 40s strict push up variation
- 20s rest

rest as needed

B) 6 rounds

- 40s skips or double unders
- 20s rest
- 40s strict midline variation
- 20s rest

rest as needed

C) 6 rounds

- 40s air bike @105-115%
- 20s rest
- 40s strict pull up variation
- 20s rest

D) 2 sets

- 10 seated banded lat pull downs

- 30/30s overhead DB hold or landmine hold @approx 15-25% bdywt

- 10/10 palof press

E) Accessory

- 12/12 kneeling adi rocks
- 2 min soft tissue calves and feet

Notes:

- aim for small but many sets during push up, midline and pull up
- use variations that are one level harder than you can complete 5 sets of 10 at
- bike and row percents are very doable so aim for consistency
- adhere to red-yellow-green light during overhead DB hold
- RPE of 8/10