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Training Plan for April 26th 2019

A) gymnastics strength capacity test

00:00-12:00 every 2:30 min complete

max set pulling variation capped at 10 reps

15:00-27:00 every 2:30 min complete

max set pushing variation capped at 10 reps

B) B) every 2:30 min for 12:30 min (5 rounds) choose one of the following squatting variations

1) back squat 2) front squat

00:00: 18 reps @55%
2:30: 15 reps @60%
5:00: 12 reps @65%
7:30: 9 reps @70%
10:00: 6 reps @75%

C) Accessory

- 10 banded supine no money drill with 3s pause
- 3 bent over trap three raise

Notes:

- this gymnastics test should be the benchmark you use to determine pushing and pulling variations
- goal is to complete 5 sets of 10 at previous level, before attempting harder level or variation
- focus on steady and control throughout pushing and pulling
- goal is to maintain moderate tempo during squats
- suggested RPE of 8/10