programs gym photos nutrition videos

Training Plan for Wednesday July 10th 2019

A1) every 2 min for 12 min complete one of the following

1) front squat 2) back squat

- 2 sets of 8 @65%
- 2 sets of 6 @70%
- 2 sets of 4 @75%

A2) supinated chin over bar or ring hold

- 6 sets of 10-30s

B) 20 min to complete reps of

"New Mexico"

- 20 sit ups
- 10 strict push up variation
- 20 farmer hold walking DB lunges @15-25% bdywt per hand
- 100m double front rack DB carry @15-25% bdywt per hand

C) Accessory

- 2 min couch stretch per side
- 3 wristies
- 10/10 1/2 kneeling kickbacks

Notes:

- choose squatting variation based on strength needs
- aim for straight body during A2)
- good score is 6+ rounds, great score is 8+ rounds, elite score is 10+ rounds
- RPE of 8/10