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Training Plan for Monday July 23rd 2018

A) vertical pressing

i) push press ii) DB push press) standing landmine press (per side) @3131

15 min work to challenging set of 2

- 5-5-5-3-3-3-2-2

B) back squat

using the following percentages as a guide, climb to a challenging set of

- 1 set of 3 - 60%
- 1 set of 3 - 70%
- 1 set of 3 - 80%
- 1 set of 3 - 85%
- 1 set of 3 - 90%
- 1 set of 3 - 95%
- 1 set of 3 - 102-110%

- if needed skip part C) to allow more time to squat

- if needed skip part C) to allow more time to squat

C) 10 min to cycle through

- 20 banded good mornings
- 100m farmer carry - approx bdywt
- 8/8 goblet cossack squats @2121

D) 1 round

- 2 min couch stretch per side
- 2 sets of 30s shoulder extension hold

Notes: 

- adhere to red-yellow-green light
- do not load bar with old 3RM b.squat number
- as stated, part C) may be skipped if needed