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Training Plan for Monday January 6th 2020

A) 2 rounds

- 30s bike or row C2 @7/10
- 30 alt shoulder taps
- 20 3" elevated reverse lunges
- 10 wall balls - @41X1

B) every 2:00 for 24 min

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

00:00 - 5 reps - 55%
4:00 - 5 reps - 65%
8:00 - 5 reps - 70%
12:00 - 5 reps - 70%
16:00 - 5 reps - 75%
20:00 - 5 reps - 75%

2:00 - 10-20 strict push up variation
6:00 - 10-20 strict pull up variation
10:00 - 10-20 strict push up variation
14:00 - 10-20 strict pull up variation
18:00 - 10-20 strict push up variation
22:00 - 10-20 strict pull up variation

C) Accessory

- 2 min kneeling heel to butt sit (heels together)
- 1 min cobra stretch 

Notes:

- focus on technique and posture on row or bike
- aim for as little hip moving as possible during shoulder taps
- own the 4s eccentric during the wall balls
- choose squat based on strength needs
- use push up and pull up variations that are on harder than you can complete 5 sets of 10
- no kipping
- RPE of 8/10