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Training Plan for Tuesday January 22nd 2019

A) Letterball

- 5 min of practice with a partner

B) @8/10 RPE, 2 rounds 3 min on 1 min off

00:00 - 3:00
- max cal bike - 100-105%

4:00 - 7:00
- i) alt pistols ii) 3-6" elevated single leg squats iii) front rack alt reverse lunges - one DB @approx 15-25% bdywt

8:00 - 11:00
- i) rope climb ii) three pull rope climbs iii) rope lowers

12:00 - 15:00
- i) toes to bar/hanging leg raise reps ii) v-up iii) tuck up

16:00-19:00
- i) alt DB snatch @15-25% bdywt ii) russian kb swings - 10-20% of 1RM deadlift

C) Accessory

- 2 min kneeling hip rotations per side
- 2 min 1/2 kneeling overhead lat stretch per side

Notes:

- avoid spinning the ball when tossing during letterball
- stand on one foot or cover one eye if you find standing and catching too easy
- maintain 8/10 RPE throughout part B)
- goal is to move at a speed in which only short phrases can be spoken
- choose "easier" pistol variation and complete more controlled reps than less reps that are sloppy