programs gym photos nutrition videos

Training Plan for Thursday October 17th 2019

A) take 20 min to complete rounds of

- 15 supinated grip bent over rows @approx 50% bdywt

- 15-60s handstand practice or plank hold
> green light) handstand practice
> yellow light) pike hold or wall walk
> red light) plank hold

- 15m seated straight arm sled pull (hip hinge)

- 5/5 single leg squat variation @3333

> bulgarian split squat
> single leg step ups - (knee height)
> bottom up single leg squat
> pistol

B) OTM 8 min

- 5-20 strict midline variation

rest 1 min

OTM 8 min

- 5-20 strict pull up variation

rest 1 min 

C) Accessory

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

Notes:

- bent over rows should be completed in 2-3 sets
- increase weight each set during sled pull - aim for heaviest weight possible
- no weight, tempo is the only prescription during single leg squats
- use midline 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 set of 10 at
- RPE of 7/10