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Training Plan for Wednesday October 2nd 2019

A1) every 3:00 for 15 min (5 rounds)

deadlift

set 1: 10 reps @50-60%
set 2: 8 reps @60-70%
set 3: 6 reps @70-80%
set 4: 4 reps @80-85%
set 5: 2 reps @85-90%

A2) power box jump

- 5 sets of 1.1.1

B) OTM 16 min

1: 10-30 banded glute bridges (hip circle)

2: 30-90 skips or double unders

3: 2-5 sets of 1-3 rope climb or strict pull up variation

4: 10-30 lateral box step overs

C) Accessory

- 2 min foot elevated traction
- 2 min dowel sit

Notes:

- choose percents based on feel during A)
- focus on max power during box jumps
- use pull up variation that is one harder than you can complete 5 sets of 10 at, if practicing rope climbs you should be able to complete 5 sets of 10 ring rows with 2 steps forward
- choose reps that allow for approx 40s work each minute in part B)
- RPE of 7/10