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Training Plan for Monday February 3rd 2020

A) 3 brisk rounds

- 10/10 lateral banded walks

- 8/8 kneeling banded pallof press + twist

- 5 med ball kang squats

B1) 20 min to complete

back squat/front squat/goblet squat - @4141 - work off of 3RM or 8RM

- 1 set of 5 @55%
- 1 set of 5 @60%
- 5 sets of 3 @4141 @65%

B2) strict push-up variation

- 5 sets of 10 reps partitioned as needed

C) 10 min to complete reps of

- 15 air squats

- 10 DB farmer hold box step-ups (knee height) @15-25% bdywt per hand

- 5/5 single arm DB press (floor press/shoulder press/push press)


D) Accessory

- 2 min couch stretch per side
- 10/10 kneeling rock backs

Notes:

- focus on squatting variation based on strength needs
- use a push-up variation that is one harder than you can complete 5 sets of 10 at
- use heaviest DB's possible within window given in part C)
- adhere to red-yellow-green light in part C)
- RPE of 7/10