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Training Plan for Saturday November 9th 2019

A1) front rack reverse lunges

- 2 warm up sets then
- 3 sets of 12 @...

i) barbell @55% of 3RM f.squat
ii) DB @70% of 8RM g.squat (combined)

A2) strict pull up variation

- 5 sets of 3-10

A3) barbell bicep curls

- 5 sets of max reps, capped at 20

B) 6 min to complete max reps with a partner of

- 10/7 cal bike @100%

rest 1 min

6 min to complete max reps with a partner of

- 10m sled push + 10m sled pull

@255 @225 @180 @155 @125 @90

C) Accessory

- 12/12 kneeling adi rocks
- 10 forearm or foam roller wall slides

Notes:

- use front rack variation that allows for heavier load
- use pull up variation that is one level harder than you can complete 5 sets of 10
- move from A2) immediately to A3) with little rest
- add weight as needed during bicep curls
- find a partner of similar size and similar strength
- use weight that is as close to bodyweight as possible
- RPE of 8-9/10