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Training Plan for Monday April 1st 2019

A) every 3 min for 15 min (5 rounds) choose one of the following squatting variations

1) back squat 2) front squat

00:00: max reps in 40s @40% of 3RM
3:00: max reps in 40s @45%
6:00: max reps in 40s @50%
9:00: max reps in 40s @55%
12:00: max reps in 40s @60%

B) every 2:30 for 15 min (6 rounds)

- 3-6-9
- 6-9-12
- 9-12-15 of

- kipping or strict pull up variation
- step down box jumps
- i) DB thrusters ii) DB front squats @15-25% bdywt

C) Accessory

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

Notes:

- choose squatting variation based on strength needs
- choose pull up variation based on red-yellow-green light shoulder flexion
- thrusts should be done only if green or yellow light overhead
- suggested RPE of 6-7/10