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Training Plan for Saturday February 16th 2019

A) choose one of the following squatting variations

1) back squat 2) front squat

- 2 sets of 5 reps @65% of 3RM
- 2 sets of 4 reps @70%
- 2 sets of 3 reps @75%

A2) strict or kipping push up variation

- 6 sets of 3-10

B) 16 min of 90s on 30s off

- 15 wall balls @4-8% of 3RM f.squat
- 15 strict or kipping midline variations
- 15 lateral box jump overs (no rebounding)

C) Accessory

- 10 reps 5 second standing shoulder extension hold
- 10 reps prone Y

Notes:

- choose squatting variation based on strength needs
- choose push up variation based on 5 sets of 10 rule
- work with a partner if desired in part B)
- goal is to share as much equipment as possible
- step up or jump up laterally during box jump overs
- suggested RPE of 6-7/10 RPE for part B)