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Training Plan for Friday January 17th 2020

A1) 20 min to complete

back / front / goblet squat

- 1 set of 5 @50%
- 1 set of 5 @55%
- 3 sets of 10 @60%

work off of 3RM or 8RM

A2) strict midline variation @3131

- 5 sets of 3-10

B) 3 min on, 1 min off for 3 rounds

- 12 reps of burpees

- 9 reps of

> green light) thrusters - 20-30% of 3RM f.squat
> yellow light) DB thrusters 20-30% of 8RM g.squat per hand
> red light) wall balls @4-8% of 3RM f.squat

- 6 reps of strict pull up variation

C) Accessory

- 2 min dowel sit
- 6/6/6/6 ankle CARS

Notes:

- use back squat variations based on strength needs
- use strict midline variation where you can adhere to the tempo for as many reps as possible
- adhere to red-yellow-green light during B)
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- RPE of 7-8/10