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Training Plan for Monday February 18th 2019

A1) choose one of the following squatting variations

1) back squat 2) front squat 3) squat clean

- 2 sets of 3 - 6/10 rpe
- 2 sets of 3 - 7/10 rpe
- 1 set of 3 - 8/10 rpe
- 1 set of 3 - 9/10 rpe

A2) strict pull up variation

- 6 sets of 3-10

B) for time, with a 12 min time cap

"A.D"

3 rounds of

- 10 i) DB thrusters @15-25% bdywt per hand ii) DB front squats @15-25% bdywt per hand
- 20 strict midline variation
- 30 lateral box jump overs (no rebounding)

C) Accessory

- 10 reps 5 second standing shoulder extension hold
- 10 reps prone Y

Notes:

- choose squat variation based on strength needs
- adhere to rule of 5 sets of 10 for strict pull up variation
- adhere to red-yellow-green light for thruster or front squat option
- goal should be able to complete first set of thrusters or front squats in one set
- good score is to finish in under 12 min, great score is less than 10 min, elite score is less than 9 min with strict toes to bar
- suggested RPE is 8/10