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Training Plan for Wednesday October 16th 2019

00:00 - 8:00

4 rounds

1:30 strict midline hold
:30 rest

10:00 - 18:00

4 rounds

1:30 row @110-120%
:30 off

20:00 - 28:00

4 rounds

1:30 barbell front rack hold @35-45% of 3RM f.squat
or double DB/KB front rack hold @70% of of 8RM g.squat
:30 rest

30:00 - 38:00

4 rounds

1:30 bike @110-120%
:30 off

C) Accessory

- 2 min soft tissue quads
- 10/10/10/10 banded knee circles

Notes:

- use midline variation that requires maximum of one short rest during the 1:30 window
- hold rowing and biking percents - you should be uncomfortable
- aim to hold front rack for entire 1:30 - time is more important than weight
- RPE of 8/10