programs gym photos nutrition videos

Training Plan for Saturday January 18th 2020

A1) single arm shoulder press

- 3 sets of 5/5 @3111

A2) single arm DB high pull

- 3 sets of 5/5 @3111

A3) seated single leg L-sit lift-offs

- 3 sets of 5/5 @3111

B) every 1:30 for 8 rounds

- 4-8 reps

> hang power cleans

> hang clean pulls

> russian kb swings

00:00 - 6/10
1:30 - 6/10
3:00 - 6/10
4:30 - 7/10
6:00 - 7/10
7:30 - 8/10
9:00 - 8/10
10:30 - 8/10

C) complete one of the following

- 10 min bike

- 2km row

D) 10 min to complete pushing TEST

- 5 sets of max reps capped at 10 push up variation

E) Accessory

- 8/8 kneeling rock backs

Notes:

- 2 min dowel sit
"- front squat as guide for A)
- if you can front squat 75% bdywt consider clean
- if you can deadlift bodyweight consider clean pulls
- RPE of 7/10