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Training Plan for Wednesday April 24th 2019

A) every 90s for 12 min (8 rounds)

- deadlift

00:00: 4-8 reps @50%
1:30 : 4-8 reps @60%
3:00: 3-6 reps @65%
4:30: 3-6 reps @70%
6:00: 2-4 reps @75%
7:30: 2-4 reps @80%
9:00: 1-3 reps @85%
10:30 1-3 reps @85%

B) every 2 min for 8 rounds (16 min)

- 5-7-9
- 6-9-12
- 9-12-15 of

- strict midline variation
- step down box jumps
- russian kb swings @10-20% of 1RM d.lift

C) Accessory

- 2 min dowel sit
- 1 min single leg stand per side (other leg is bent and in max hip flexion)

Notes:

- ensure all deadlifts start from dead-stop on the floor
- choose rep scheme that allows for approximately the same amount of rest each round
- minimum of 15s rest each round
- suggested RPE of 6-7/10