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Training Plan for Tuesday June 11th 2019

A1) on a 24 min clock complete

- deadlift @2112

- 1 set of 5 reps @5-6/10 rpe
- 1 set of 5 reps @6-7/10 rpe
- 1 set of 3 reps @7-8/10 rpe
- 1 set of 3 reps @8-9/10 rpe
- 1 set of 1 rep @9/10
- 1 set of 1 rep @9-10/10

A2) seated banded row

- 6 sets of 5 @22X2

(new set approx every 4:00)

B) OTM 10 min, choose one of the following rep schemes

- 3-6-9
- 4-8-12
- 5-10-15 of

- kipping or strict pull up variation
- burpee
- russian kb swings @10-20% of 1RM d.lift

C) Accessory

- 2 min dowel sit
- 20 standing banded no money drill
- 10 zotterman curls

Notes:

- adhere to tempo on deadlift
- no dropping from the top, the bar must be lowered
- focus on controlled but fast banded row to chest
- choose rep scheme that allows you to finish with the same amount of rest each round
- choose pull up variation that is one harder than you can complete 5 sets of 10 at
- prescribed RPE of 7/10