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Training Plan for Thursday October 10th 2019

A) 3 rounds

- 45s to complete max reps of push up variation
- 15s rest
- 45s double farmer hold @30-40% bdywt per hand
- 15s rest

B) 3 rounds

- 45s to complete max reps of pull up variation
- 15s rest
- 45s strict midline hold
- 15s rest

C) choose one of the following and practice for 15 min

1) 8 russian kb swing @30-40% bdywt+ 8 back or front squat @approx 65% of 3RM
or
2) 4 hang power clean + 8 front squat

- climbing to 8/10 or up to approx 65% of 3RM f.squat

C) Accessory

- 2 min soft tissue quads
- 10/10/10/10 banded knee circles

Notes:

- work for entire 45s in A) and B) aim for only 15s of rest/transitions
- use push up variation that is one harder than you can complete 5 sets of 10 at
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- use midline hold you can hold for the entire 45s
- aim for quality and efficiency in C)
- aim to complete 3-5 sets
- RPE of 8-9/10