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Training Plan for Thursday August 8th 2019

take 15 min to complete

A1) staggered stance barbell RDL

- 5 sets of 6/6 @2112 - climbing

A2) strict pull up variation

- 5 sets of 3-10 @2112

A3) laying banded press aparts

- 5 sets to failure (goal is 12+ reps)

B) every 2:30 min for 15 min (6 rounds) choose one of the following squatting variations

1) back squat 2) front squat

00:00: 20 reps @50%
2:30: 20 reps @50%
5:00: 16 reps @55%
7:30: 16 reps @55%
10:00: 14 reps @60%
12:30: 14 reps @60%

C) Accessory

- 10/10 single leg med ball curls (supine)
- 10 prone Y's with 2s hold

Notes:

- tempo for pull ups will increase overall difficulty, fewer reps than normal is expected
- go to complete burn out during banded press aparts, 8 reps is to few, 30 is too many, adjust band as needed
- choose squat variation based on strength needs
- RPE of 7/10