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Training Plan for Saturday April 20th 2019

A1) on a 20 min clock, complete one of the following squatting variations

1) back squat @1313 2) front squat @1313 3) 2s pause cleans (in catch position)

- 1 set of 2 reps @60% of 3RM sqt or 1RM cln
- 1 set of 2 reps @65%
- 1 set of 2 reps @70%
- 1 set of 2 reps @75%
- 3 sets of 2 reps @80%

A2) strict push up variation

- 7 sets of 3-10 

B) 15 min to complete

"White Walker"

- i) 400m run ii) 450m row
- 40 alt farmer hold box step ups @15-25% bdywt
- i) 300m run ii) 350m row
- 30 alt farmer hold box step ups - knee height
- i) 200m run ii) 250m row
- 20 alt farmer hold box step ups
- i) 100m run ii) 150m row
- 10 alt farmer hold box step ups

Oct 3rd 2018

C) Accessory

- 1-2 min couch stretch per side
- 1 min wrist extensions stretch 

Notes:

- choose squatting variation based on strength needs
- row only if unable to run
- two DB's during step ups
- suggested RPE of 6-7/10