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Training Plan for Tuesday October 22nd 2019

every 7 min for 5 rounds - complete in this order

A1) rowing C2

5 sets of 30s @160-180%

A2) strict push up variation

5 sets of 3-10 @3113

A3) front rack reverse lunges

- 2 warm up sets then
- 3 sets of 12 @...

i) barbell @50% of 3RM f.squat
ii) DB @70% of 8RM g.squat (combined)

A4) strict pull up variation

5 sets of 3-10 @3113
 
B) Accessory

- 10 forearm or foam roller wall slides
- 5 wristies

Notes:

- aim for hard pulls but don't be too aggressive in A1) aim to get the percent and hold is rather than going over at all
- use push up variation that is one harder than you can complete 5 sets of 10 at
- use pull up variation that is one harder than you can do 5 sets of 10 at
- lunges should be hard but doable - be sure to kiss the ground with knee rather than have hard contact
- RPE of 8-9/10