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Training Plan for Monday October 21st 2019

A) every 45s on 45s off for 9 rounds

00:00 - 4:30 - 9:00
- 50-100 skips or double unders

1:30 - 6:00 - 10:30
- max time straight arm front plank hold

3:00 - 7:30 - 12:00
- on 10m track - max distance sled push @approx bdywt

B) every 1:30 min for 15 min (10 rounds) choose one of the following squatting variations

1) goblet squat 2) front squat 3) back squat

0:00: 5 reps @45%
1:30: 5 reps @50%
3:00: 5 reps @55%
4:30: 4 reps @60%
6:00: 4 reps @65%
7:30: 4 reps @70%
9:00: 3 reps @75%
10:30: 3 reps @75%
12:00: 3 reps @75%
13:30: 3 reps @75%

C) Accessory

- 2 min couch stretch per side
- 8.8.8.8 banded elbow circles

Notes:

- work with a partner of similar size and abilities during part A)
- aim to keep moving for entire 45s - pace is key
- choose squatting variations based on strength needs and comfort in front rack position
- share rack with a partner of similar size and strength even if performing different squats
- RPE of 8/10