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Training Plan for Tuesday August 27th 2019

A1) strict pull up variation

- 5 sets of 2 attempts of 3-10 (rest 30s between attempts)

A2) front rack DB step ups

- 5 sets of 6/6 @approx 12.5-25% bdywt per hand

B) 15 min to complete max reps of


500/400m row C2 - buy in

then rounds of

- 20 med ball push press @4-8% of 3RM f.squat
- 200m med ball run or 30m med ball walking lunges
- 20 foot anchored sit ups (weight with ball if able)

C) Accessory

2 rounds

- 10/10 banded clam shells
- 5/5 side over arch with reach


- use pull up variation that is one harder than you can complete 5 sets of 10 at
- leave top foot on box for all reps, then move to other leg and repeat
- attempt to never let the ball hit the ground during part B)
- RPE of 8/10