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Training Plan for Wednesday November 13th 2019

20 min to complete sets of

A1) deadlift

- 5 @21X2 @60-75% of 1RM

A2) strict pull up variation

- 8 @3111 - (break up as needed to get to 8)

A3) air bike

- 30s @150+%

20 min to complete sets of

B1) single arm DB front rack alt forward lunges

- 10 left arm 10 right arm @55% of 8RM g.squat

(complete 8RM goblet squat if needed)

B2) strict push up variation

- 8 @3111 - (break up as needed to get to 8)

B3) rowing

- 30s @150+%

C) Accessory

- 5 wristies
- 8.8.8.8 banded elbow circles 

Notes

- use deadlift range based on feel and time needed for warm up
- be sure to complete all 8 reps in the pull up variation each round - break them up as needed
- get the air bike speed up as fast as possible and hold it for entire 30s window
- be sure to complete all 8 reps in the push up variation each round - break them up as needed
- use a race start to get rowing speed up as fast as possible
- RPE of 8/10