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Training Plan for Monday April 22nd 2019

A1) every 2:30 min for 16 min (8 rounds) complete one of the following squatting variations

1) 1+1/4 back squat 2) 1+1/4 front squat 3) 2s pause cleans (in catch)

0:00: 5 reps @60%
2:30: 5 reps @60%
5:00: 4 reps @65%
7:30: 4 reps @65%
10:00: 3 reps @70%
12:30: 3 reps @70%
15:00: 2 reps @75%
17:30: 2 reps @75%

A2) prone snow angels

- 8 sets of 3

B) every 3:00 min for 5 rounds

- 6-10 strict or kipping pull up variation

- 6-10 strict push up variation

- i) 6-10 goblet squats @10-20% of 3RM f.squat or ii) 6-10 hang squat cleans @40-50% of 1RM cln

C) Accessory

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

Notes:

- choose squatting variation based on strength needs
- aim for consistency in reps during part B)
- you should a max squat clean of over bodyweight in order to do hang squat cleans in part B)
- suggested RPE of 7/10