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Training Plan for Wednesday February 13th 2019

A1) single arm DB high pull

- 5 sets of 5/5 climbing @2121

A2) side plank

- 5 sets of 30/30s

A3) strict pull up variation

- 5 sets of 3-10

B) 2 rounds

00:00 - 4:00 max rounds of
- 15/10 cal row C2
- 15 lateral burpee over rower (step overs)

4:00 - 5:00 - rest

5:00 - 9:00 max rounds of
- 10 burpee box jump overs (no rebounding)
- 10 DB farmer hold alt single leg step ups @15-25% bdywt per hand

9:00 - 10:00 - rest

- repeat

C) Accessory

- 6 reps 10s elbow rotations per direction, per elbow
- 10/10 reps kneeling rock back 

Notes:

- choose appropriate pulling variation based on 5 sets of 10 rule
- goal is to complete as many total reps as possible
- attempt to use heavier weights during step ups with less speed
- suggested RPE of 7-8/10 for part B)