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Training Plan for Monday March 4th 2019

A) every 2:00 min for 18 min (9 rounds) choose one of the following squatting variations

1) back squat 2) front squat

00:00: 10 reps @45%
2:00: 8 reps @55%
4:00: 8 reps @55%
6:00: 6 reps @65%
8:00: 6 reps @65%
10:00: 4 reps @75%
12:00: 4 reps @75%
14:00: 2 reps @80%
16:00: 2 reps @80%

A2) DB high pull

- 9 sets of 3/3 climbing @20X1

B) 14 min to complete max reps of

"Florida"

- 10 kipping or strict pull up variation
- 20 alt front rack reverse lunges @15-25% bdywt per hand
- i) 30 double unders ii) 45 single skips

C) Accessory

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

Notes:

- choose squatting variation based on strength needs
- goal is to perform 10 reps in a row during first three sets of pull up variation
- aim to use heavier DB and move slower rather than lighter and faster
- good score is 5 rounds, great score is 7 rounds, elite score is 9+ rounds
- suggested RPE of 8/10