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Training Plan for Thursday January 16th 2020

A) 36 min

3 rounds

3 min to complete / complete max reps of each exercise

0-3 / 12 -15 / 30-33

- 100 double-unders or single skips
- 20 front rack DB step-ups @15-25% bdywt per hand

3-6 / 18-21 / 33-36

- 40 alt reverse front rack DB lunges @15-25% bdywt per hand
- 20/16 cal row C2

6-9 / 24-27 / 39-42

- 40 sit-ups / tuck ups / v-ups
- 20 DB farmer hold lateral box step-ups @15-25% bdywt per hand

B) 3 rounds

- 3-10 strict pull up variation @1113
- 20 supinated barbell bicep curls
- 5/5 seated single leg L-sit lift-offs

C) Accessory

- 10/10 dowel pec stretch reps
- 6/6/6/6 wrist CARS

Notes:

- use heaviest DB possible in the range given
- push hard on rower - approx 100%
- use midline variation that will allow you to complete all reps in less 5 sets
- no rebounding on box jumps
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- complete bicep curls right after pull-up variation
- RPE of 8/10