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Training Plan for Wednesday January 9th 2019

RPE 7/10

A1) med ball russian twists

- 3 sets of 20

A2) single arm DB high pull

- 3 sets of 6/6 @1112

B) power cleans

- sets of 3 climbing to 7/10 RPE

 C) 4 rounds 40s on 20s off

foot anchored weighted sit ups
row @150% or 8/10 RPE
banded glute bridge
bike @150% or 8/10 RPE
farmer hold - approx 1/2 bdywt per hand

D) Accessory 

- 2 min kneeling hip rotations per side
- 2 min 1/2 kneeling overhead lat stretch per side

Notes:

- work for entire 40s in part B)
- focus on midline structure during all exercises