programs gym photos nutrition videos

Training Plan for Saturday August 3rd 2019

A1) choose one of the following squatting variations @13X1

1) back squat 2) front squat

- 2 sets of 3 - 6/10 rpe
- 2 sets of 3 - 7/10 rpe
- 2 set of 3 - 8/10 rpe

A2) strict pull up variation

- 6 sets of 3-10

B) every 3:30 for 14 min (4 rounds)

- 200-400m run or 20 alt step ups
- 30m walking lunges
- 20 sit ups

C) Accessry

2 rounds

- 10/10 banded clam shells
- 5/5 side over arch with reach

Notes:

- choose squatting variation based on strength needs
- aim to keep same pace each round in part B)
- weight sit ups if wanted - anchor feet if wanted
- RPE of 8-9/10