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Training Plan for Saturday February 1st 2020

A) 12 min to practice

- 3 reps of 1 tall jump + 1 box jump (rebounding)

- 1 rope climb or 10m elevated prone sled pulls

- 5/5 reps of single-leg squatting @3131

> bulgarian split squat
> single leg step up
> bottom-up pistol

B) OTM 24 min

1: 2x10m sled push - as fast as possible @approx bdywt
2: 3-10 strict pull-up variation
3: 35s bike @115-125%
4: 20/20s side plank
5: 3-10 strict push-up variation
6: 5 med ball kang squats @3131

C) 3 rounds

- 20 banded tricep extensions

- 20 barbell bicep curls

D) Accessory

- 6/6/6/6 wrist CARS
- 6/6/6/6 wrist CARS

Notes:

- practice rebounding in part A)
- use single-leg squat based on mobility and control
- aim to move sled with max power
- use pull-up variation that is one harder than you can do 5 sets of 10 at
- use a push-up variation that is one harder than you can do 5 sets of 10 at
- adhere to bike percentage
- RPE of 9/10