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Training Plan for Wednesday January 2nd 2019

RPE 5/10

A) 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 10 - 50%

B) 20 min to move through

- 6/6 farmer hold DB split squats - 20-30% bdywt combined
- 6/6 cross body single leg RDL - 10-20% 1RM deadlift
- 10-30s active dead hang
- 10-30s active chin over bar or ring hold
- 10 weighted sit ups - 10-20% bdywt
- 10/10 weighted plank shifts - 10-20% bdywt

C) 2 minutes of each

- half kneeling ankle flexion stretch
- 10 second ankle rotations

Notes:

- use tempo to practice touch n go deadlifts
- goal is to move but with easy breathing during part B)
- be as stiff as possible during all movements in B)