programs gym photos nutrition videos

Training Plan for Thursday November 28th 2019

5 rounds each

A) 0-2-4-6-8

- 1:20 bike @110-115%
- :40 to complete 8 strict pull up variation

B) 12-14-16-18-20

- 1:20 row @110-115%
- :40 to complete 8 strict push up variation

C) 22-24-26-28-30

- 1:20 skipping or double unders
- :40 deadbug or hollow hold

D) 34-36-38-40-42

- 1:20 of wall balls @4-8% of 3RM f.squat
- :40 of med ball sit ups

E) Accessory

- 2 min couch stretch per side
- 2 min soft tissue calves and feet

Notes:

- hold percents on bike and row
- break up reps as needed to complete pull up and push up variation
- use pull up and push up variation that is one level harder than you can complete 5 sets of 10 at
- use same weight for wall balls as sit ups
- RPE of 8/10