programs gym photos nutrition videos

Training Plan for Friday June 14th 2019

A1) choose one of the following squatting variations @33X3

1) back squat 2) front squat

- 1 set of 5 - 5/10 rpe
- 1 set of 5 - 6/10 rpe
- 1 set of 3 - 7/10 rpe
- 1 set of 3 - 8/10 rpe

A2) single arm DB press

- 4 sets of 6/6 @2222

A3) DB high pull

- 4 sets of 6/6 @2222

B) 10 min to complete one of the following rep schemes

"GGF" - test day

i) 21-18-15-12-9
ii) 18-15-12-9
iii) 18-15-12

- thrusters or front squats - approx 35% of 3RM f.squat
- i) kipping pull ups ii) strict pull ups iii) ring rows with 2 pause at top

C) Accessory

- 1 min couch stretch R/L
- 1 min soft tissue bottom of feet
- 3 slow wristies

Notes:

- choose squat based on strength needs
- adhere to all tempos
- choose rep scheme that will allow to finish with time remaining
- complete thrusters only if a green light overhead
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- prescribed RPE of 8-9/10