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Training Plan for Monday November 4th 2019

A1) deadlift

1 set of 5 reps @55%
1 set of 4 reps @65%
1 set of 3 reps @75%
2 sets of 2 reps @85%
2 sets of 1 rep @90%

A2) overhead DB or landmine hold

- 7 sets of 20/20s @approx 15-25% bdywt

B) 00:00 - 5:00 - every 30s for 10 rounds

- 3-10 strict pull up variation

C) 6:00 - 11:00 - every 30s for 10 rounds

- 3-10 strict push up variation

D) 12:00 - 17:00 - every 30s for 10 rounds

- 3-10 wall balls @4-8% of 3RM f.squat

E) Accessory

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

Notes:

- reset all deadlift reps at the bottom
- adhere to red-yellow-green light in overhead DB hold
- sets during B) C) D) do not have to be consecutive, consider breaking reps in to 2-3 small sets
- use push and pull up variation that is one level harder than you can complete 5 sets of 10 at
- RPE of 8.5/10