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Training Plan for Monday October 7th 2019

A1) snatch grip deadlift @3113

- 3 sets of 3 - 45% of 1RM d.lift
- 3 sets of 3 - 50%

A2) incline prone T-Y-I

- 6 sets of 3 each with 3s hold

A3) sit ups or tuck ups or v-ups

- 6 sets of 4-8 @3131

B) every 5 min for 3 rounds

- 300/250m row C2 @120-130% (capped at 1:30s)

- 100-300m run or 3x bike (approx 60s)

- strict push up variation until 4:00 mark

C) Accessory 

- 2 min foot elevated traction
- 2 min dowel sit

Notes:

- focus on tempo and tension during part A1)
- be sure to focus on straight elbows and control through the thoracic spine during A2)
- focus on tempo with hardest variation possible during A3)
- the row should be hard and pushing the pace is the goal
- run, don't jog during part B)
- aim for small sets but many sets during the push ups in part B)
- RPE of 8/10