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Training Plan for Tuesday October 8th 2019

A1) single leg squat variation

- 4 sets of 5/5 @3333 (60s per leg)

- bulgarian split squat
- single leg step ups - (knee height)
- bottom up single leg squat
- pistol

A2) strict pull up variation

- 4 sets of 3-10 reps, rest 30s, 3-10 reps

A3) incline DB bench press (20"")

- 4 sets of 12 - climbing to 7/10

B) take as much time as possible in a 16 min window to complete

3 rounds

- 1 min bike @ 150-160%

- 100/100m front rack DB carry (one DB @15-25% bdywt)

- 15 supinated grip bent over rows @approx 50% bdywt

- 15 laying banded bicep curls

C) 2 rounds

- 8/8 single arm DB high pull @2121
- 8/8 standing windmills

Notes:

- tempo is the only prescription in part A1) do not add weight
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- climb each during A3) and aim to leave 4-5 reps "in the tank"
- the bike in part B) should be a fight
- use DB during farmer carry that will allow you to move 100m without resting
- barbell rows should be complete in 2-3 sets
- be sure to drive your back, elbows and biceps into the ground during banded bicep curls
- RPE of 7/10