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Training Plan for Wednesday October 9th 2019

A1) 4 deadlift to knee + 2 deadlift - reset each rep

- 2 sets @55%
- 2 sets @60%
- 2 sets @65%

A2) handstand practice or plank hold

- green light) handstand practice
- yellow light) pike hold or wall walk
- red light) plank hold

- 6 sets of 15-60s

A3) weighted foot anchored sit ups

- 6 sets of 6 @10-20% bdywt

B) 12 min to complete max reps of

- 12 burpee lateral box step ups
- 12 front rack DB reverse lunge @15-25% bdywt per hand

C) Accessory

- 2 min foot elevated traction
- 2 min dowel sit

Notes:

- be sure to treat each deadlift as a single rep
- adhere to red-yellow-red light during A2)
- aim for heaviest weight possible during A3)
- trade arms as needed during reverse lunges in B)
- RPE of 7/10