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Training Plan for Wednesday January 19th 2019

A1) deadlift - touch n go at tempo of @20X1

- 1 set of 5 - 60%
- 1 set of 4 - 65%
- 1 set of 3 - 70%
- 3 sets of 8 - 55%

A2) strict pushing variation

6 sets of 3-10

A3) top foot elevated side plank or side plank

6 sets of 30/30s

B)  @RPE of 7/10 - 10 min to complete 5 rounds

- 10-20 burpees (pick same number each round)
- 10-20 box jump overs

or

C) 10 min bike

or

D) 2km row

C) Accessory

- 2 min ankle rotations per side
- 1 min prone Y-s

Notes:

- part A) is closer to a 7/10 RPE while B) can be pushed to a 9.5 if desired
- ensure pulling variations reps are the appropriate level of difficulty, consult with a coach if unsure
- good score is completing 10+10 in less than 10 min, great score is 20+ 20 in less than 10 min, elite score is 20+20 in less than 8 min