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Training Plan for Tuesday February 4th 2020

A) 3 brisk rounds

- 10/10 1/2 kneeling banded hip thrusts

- 30/30s side plank

16 min to complete

B1) deadlift (reset each rep)

- 1 set of 5 reps 55%
- 2 sets of 4 reps 65%
- 3 sets of 3 reps 75%

B2) inverted practice or plank hold

> green light) handstand practice
> yellow light) pike hold or wall walk
> red light) straight arm plank hold

- 6 sets of 15-30s

take 16 min to complete (rest as needed)

C1) air bike

- 4-5 sets of 60s @110-115%

C2) sled pull + sled push

- 4-5 sets of 15m +15m @approx bdywt (40s or less to complete)

D) Accessory

- 2 min dowel sit
- 1 min cobra stretch

Notes:

- be sure to stay under tension but also reset each rep during deadlifts
- adhere to red-yellow-green light during B2)
- focus on breathing and pace during part C)
- aim to pull and push sled in under 40 seconds
- RPE of 9/10