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Training Plan for Monday September 9th 2019

A1) snatch grip deadlift

- 3 sets of 3 - 45% of 1RM d.lift
- 3 sets of 3 - 55%

A2) weighted foot anchored sit ups

- 6 sets of 6 @10-20% bdywt

B) OTM 15 min

1: 100-300m run or 3x bike (approx 45-50s of work)

2: 1-10 rope climb or strict pull up variation

3: 5-25 burpees

C) Accessory

- 2 min foot elevated traction
- 2 min dowel sit

Notes:

- avoid using hook grip during deadlifts
- adhere to percentages for A1) and A2)
- aim to push on the run or bike
- use pushing variation that is one harder than you can complete 5 sets of 10 at
- practice rope climbs if able to complete 5 sets of 10 ring rows with 2 step forward
- RPE of 7/10