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Training Plan for Tuesday May 21st 2019

A1) 16 min to complete one of the following

1) deadlift 2) hang power clean

set 1: 4-6 reps @5/10
set 2: 4-6 reps @6/10
set 3: 3-5 reps @6/10
set 4: 3-5 reps @7/10
set 5: 2-3 reps @7/10

A2) strict pull up variation

- 5 sets of 2 reps of 10-30s negative

B) 14 min to complete

"Strathcona"

8 rounds

- 8/8 single arm DB russian swings @15-25% bdywt ii) DB hang snatch @15-25% bdywt

- 8 strict midline variation

- 8 strict or kipping pull up variation

C) Accessory

- 1 min couch stretch R/L
- 1 min soft tissue bottom of feet
- 3 slow wristies

Notes:

- choose A1) based on strength needs
- aim for longest negative possible while maintaining steady speed
- goal is to maintain as close to unbroken reps as possible during whole workout
- suggested RPE of 7/10