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Training Plan for Friday April 12th 2019

A) 3 min to complete quality reps while getting progressively faster each round

- 10 jumping squats
- 10 alt shoulder taps

B1) single arm DB high pull

- 5 sets of 5/5 climbing @2121

B2) 1/2 kneeling banded anti rotation hold (inside foot forward)

- 5 sets of 20/20s

B3) high power box jumps (no missed reps)

- 5 sets of 1.1.1

C1) every 4 min for 24 min (6 rounds) choose one of the following squatting variations

1) back squat 2) front squat

00:00: 20 reps @50%
4:00: 20 reps @50%
8:00: 16 reps @55%
12:00: 16 reps @55%
16:00: 14 reps @60%
20:00: 14 reps @60%

C2) strict push up variation

- 6 sets of 3-10

C) Accessory

- 1-2 min couch stretch per side
- 1 min wrist extensions stretch 

Notes:

- quality is the name of the game in part A)
- all box jumps should have you land as high as possible
- choose squatting variation based on strength needs
- suggested RPE of 6-7/10