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Training Plan for Saturday August 17th 2019

take 15 min to complete

A1) front rack DB step ups

- 5 sets of 6/6 @approx 10-20% bdywt per hand

A2) strict pull up variation

- 5 sets of 2 attempts of 3-10 (rest 30s between attempts)

B) every 4 min for 4 rounds

- 8/5 cal bike
- 10-20 wall balls @4-8% of 3RM f.squat

C) Accessory

2 rounds

- 10/10 banded clam shells
- 5/5 side over arch with reach

Notes:

- complete all of one leg then the other during step ups
- expect a drop off between pull up attempts
- aim to complete wall balls in one set each round
- suggested RPE of 7-8/10