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Training Plan for Wednesday uly 17th 2019

A1) deadlift - @21X1

- 1 set of 1.1.1 - 65%
- 2 sets of 1.1.1 - 70%
- 3 sets of 1.1.1 - 75%

A2) supinated chin over bar or ring hold

- 6 sets of 10-30s

B) for quality: every 2 min for 18 min (12 rounds)

0-6-12:

- 10-15 strict pull up variation + 15-30s midline hold
2-8-14:

- 10-15 strict push up variation + 15-30s active squat hold

4-10-16:

- 10m of rope pull in plank 

C) Accessory

- 2 min couch stretch per side
- 3 wristies
- 10/10 kneeling kickbacks

Notes

- focus on a reset each deadlift
- adhere to tempo on each single
- choose pull up and push up variation that is one harder than you can complete 5 sets of 10 at and break up sets to reach deisred reps
- aim to reach crunch through the obliques while pulling rope in plank
- RPE of 7/10