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Training Plan for Sunday December 8th 2019

A1) strict pull up variation @3111

- 5 sets of max reps - capped at 15

A2) strict midline variation @3131

- 5 sets of max reps - capped at 15

A3) strict push up variation @3111

- 5 sets of max reps - capped at 15

B) 4 rounds of

- 10 alt cossack squats with heartbeat
- 10/10 staggered stance banded good mornings
- 30s dead-hang hold
- 30s bent knee plank hold
- 10/10 glute bridges (two legs ups, one leg down)
- 10/10 single leg hops

Notes:

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