programs gym photos nutrition videos

Training Plan for Wednesday July 31st 2019

A1) staggered stance barbell RDL

- 3 sets of 6/6 @2112

A2) single arm front rack KB carry

- 3 sets of 50/50m @20-30% bdywt

B) every 2 min for 24 min (4 rounds)

00:00 - 10 deadlifts @55% @21X2
2:00 - 45s bike @150%+
4:00 - 60s midline hold
6:00 - 3-10 strict pull up variation

C) Accessory

- 10/10 single leg med ball curls (supinated)
- 10 prone Y's with 2s hold

Notes:

- choose shoulder press variation based on red-yellow-green light overhead
- focus on KB front rack (hand under chin)
- hold midline variation for whole 60s
- RPE of 6-7/10