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Training Plan for Thursday June 13th 2019

A1) on a 24 min clock complete

- deadlift @2112

- 1 set of 5 reps @5-6/10 rpe
- 1 set of 5 reps @6-7/10 rpe
- 1 set of 3 reps @7-8/10 rpe
- 1 set of 3 reps @8-9/10 rpe
- 1 set of 1 rep @9/10
- 1 set of 1 rep @9-10/10

A2) three point DB row

- 5 sets of 6/6 @2222

or

A) gymnastics strength capacity test

00:00-12:00 every 2:30 min complete

max set pulling variation capped at 10 reps

15:00-27:00 every 2:30 min complete

max set pushing variation capped at 10 reps

B) 3 rounds, 40s on, 20s off

1: 100-200m run or alt box step ups

2: skips or double unders

3: cal bike

4: static DB farmer hold

C) Accessory

- 2 min dowel sit
- 20 standing banded no money drill
- 10 zotterman curls

Notes:

- if already complete the deadlift, complete pull and push testing
- adhere to tempo on deadlift
- no dropping from the top, the bar must be lowered
- work at a speed that allows you to move for entire 40s
- prescribed RPE of 6/10