programs gym photos nutrition videos

Training Plan for Sunday December 15th 2019

A) strict pull up variation @3111

- 5 sets of max reps - capped at 15

B) strict midline variation @3131

- 5 sets of max reps - capped at 15

C) strict push up variation @3111

- 5 sets of max reps - capped at 15

D) Recovery workout - 4 rounds

- 10 alt cossack squats with heartbeat
- 5/5 single leg RDL @2121
- 30s dead-hang hold
- 30s bent knee plank hold
- 10/10 glute bridges (two legs ups, one leg down)
- 10 alt t-spine bridges

Notes:

- complete if feeling beat up or in need of reset
- RPE of 5/10