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Training Plan for Thursday July 4th 2019

A) deadlift - touch n go at tempo of @20X1

- 2 sets of 8 - 55%
- 2 sets of 6 - 60%
- 2 sets of 4 - 65%

A2) offset deadbug hold + reps

- 6 sets of 6/6

A3) supinated chin over bar hold

- 6 sets of 10-30s

B) OTM 5 min

- 45s row C2 @125-145%

OTM 5 min

- 3-10 strict push up variation

OTM 5 min

- 45s bike @125-145%

OTM 5 min

- 20-40s midline hold

C) Accessory

- 2 min couch stretch per side
- 3 wristies
- 10/10 kneeling kickbacks

Notes:

- focus on tempo over weight in the deadlift - drop by 5-10% if needed
- maintain constant tensions during deadbug reps
- work for entire allotted time on bike and rower
- use one push up variation harder than you can complete 5 sets of 10 at
- consider choosing slightly "easier" midline hold, as the time will add up quickly - avoid switching variations
- RPE of 9/10