programs gym photos nutrition videos

Training Plan for Thursday October 31st 2019

A1) single arm DB bench press

- 5 sets of 5/5 - climbing to 8/10

A2) deadlift

- 5 sets of 5 @12X2 @70-75% of 1RM

A3) seated banded lat pull downs (20"" box)

- 5 sets of 8

B) every 4 min for 4 rounds

- 45s bike @110-120%
- 15m sled push @225 @185 @125 @90
- 15m reverse sled drag

> follow the leader

C) Accessory

- 10 forearm or foam roller wall slides
- 5 wristies

Notes:

- be sure the deadlift is on the ground under tension between reps
- be sure to touch chest with band during banded lat pull downs
- find team of similar size and strength for part B) and adhere to sled weights
- RPE of 8/10