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Training Plan for Saturday September 28th 2019

every 3:30 min for 5 rounds (21min)

A1) 3 deadlift to knee + 3 deadlift - reset each rep

00:00 - 55%
3:30 - 55%
7:00 - 60%
10:30 - 60%
14:00 - 65%
17:30 - 65%

A2) strict push up variation

- 6 sets of max reps

B) 12 min to complete max reps of

"Ohio"

- 100m farmer carry @15-25% bdywt per hand
- 20 front rack DB squats
- 100m double front rack DB carry

C) Accessory

- 2 min foot elevated traction
- 2 min dowel sit

Notes:

- be sure to focus on ready and solid starting position each rep
- use push up variation that is one harder than you can complete 5 sets of 10 at
- adhere to heavier percents as much as possible in part B)
- RPE of 8/10