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Training Plan for Thursday September 12th 2019

A) 3 rounds of

- 1.1.1 power box jumps
- 3-10 strict pull up variation @3113
- 2/2 turkish get ups

B) max reps, 2 rounds of 3:00 min on 1 min off

00:00 - 3:00
- 20/15 cal bike
- 20 burpees
3:00 - 4:00
- rest
4:00 - 7:00
- 30m walking lunges
- 30m bear crawl
7:00-8:00
- rest
8:00 - 11:00
- 20/15 cal row C2
- 15 goblet squats @40-50% of 8RM
11:00 - 12:00
- rest
12:00 - 15:00
- 100m run
- 20 foot anchored sit ups

C) Accessory

2 rounds

- 8/8 single arm DB high pull @2121
- 8/8 standing windmills

Notes:

- focus on power and force during box jumps
- use pulling variation that is the same or one harder than you can complete 5 sets of 10 at
- slow and steady during turkish get ups
- RPE of 9/10