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Training Plan for Wednesday May 29th 2019

A) 12 min to complete 4 rounds of

- 5 deadlift to knee @70-75-80-85% of 1RM
- 3-10 reps strict push up variation

B) 12 min to complete 4-5 rounds of
- 5 romanian deadlift to knee @50-55-60-65-% of 1RM
- 3-10 reps strict pull up variation

C) 15 min to complete

"Watt"

3 rounds of

- 100m single arm farmer carry
- 30 single arm DB front rack reverse lunges @15-25% bdywt
- 60 skips or double unders

C) Accessory

- 1 min 1/2 kneeling overhead lat stretch R/L
- 1" back knee elevated lunge hold R/L

Notes:

 - be sure to reset on each deadlift from the floor
- treat each lift like it is a 1RM
- use pull up and push up variations that are one harder than you can complete 5 sets of 10 at
- use same DB for all of part C)
- good score is being in the 3rd round, great score is finishing in less than 15 min, elite score is finishing under 13 min
- suggested RPE of 7/10