programs gym photos nutrition videos

Training Plan for Monday February 25th 2019

A1) choose one of the following squatting variations

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

- 2 sets of 5 - 6/10 rpe
- 2 sets of 4 - 7/10 rpe
- 2 set of 3 - 8/10 rpe

A2) hanging knee raise reps or alt deadbugs

- 6 sets of 12 alternating

B) 14 min to complete max rounds/reps

"Bumblebee"

- 3-6-9-12-15...

- lateral box jump overs (no rebounding)
- wall balls @4-8% of 3RM f.squat

C) Accessory

- 20 reps 3" elevated calf raises
- 2 min dowel sit

Notes:

- choose squatting variation based on strength needs
- choose hanging variation if able to hang from pull up bar for 60s or more
- good score is finishing round of 18, great score is finishing 24, elite score is finishing 30
- suggested RPE is 7-9/10