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Training Plan for Monday July 15th 2019

A) every 3:00 min for 5 rounds complete

- 3 front or back squats @70% of 3RM

- 20s rest

- 1.1.1.1 max effort power box jumps

- 5 breath front plank hold

B) take as much time as possible in a 16 min window to complete

10-1

- strict push up variation
- 2x DB farmer hold step ups @15-25% bdywt per hand
- strict midline variation

C) Accessory

- 2 min couch stretch per side
- 3 wristies
- 10/10 kneeling kickbacks

Notes:

- choose squat variation based on strength needs
- choose push up variation that is one harder than you can complete 5 sets of 10 at
- choose midline variation that you can perfrom first set of 10 unbroken at
- RPE of 6/10