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Training Plan for Tuesday September 24th 2019

A1) snatch grip deadlift

- 2 sets of 3 - 50% of 1RM d.lift
- 2 sets of 3 - 55%

A2) weighted foot anchored sit ups

- 4 sets of 6 @10-20% bdywt

A3) handstand practice or plank hold

- green light) handstand practice
- yellow light) pike hold or wall walk
- red light) plank hold

- 4 sets of 15-60s

B) every 90s for 9 rounds

00:00 - 4:30 - 9:00

- 100-300m run or 3x bike

1:30 - 6:00 - 10:30

- 200-500m row @110-115%

3:00 - 7:30 - 12:00

- 10-20 burpees

(approx 1:00-1:25s of work each round)

C) Accessory

- 2 min foot elevated traction
- 2 min dowel sit

Notes:

- avoid using hook grip during deadlifts
- adhere to percentages for A1) and A2)
- adhere to red-yellow-green light during handstand practice
- RPE of 8-9/10