programs gym photos nutrition videos

Training Plan for Saturday March 9th 2019

A1) choose one of the following squatting variations

- 2 sets of 6-8 reps @65%
- 2 sets of 4-6 reps @70%
- 2 sets of 3-5 reps @75%

A2) strict midline variation

- 6 sets of 3-10

B) every 2:30 min for 6 rounds

- i) 20 DB thrusters ii) DB front squats @15-25% bdywt per hand
- i) 200m run ii) 250m row

C) Accessory

- 20 reps 3" elevated calf raises
- 2 min dowel sit

Notes: 

- choose squatting variation based on strength needs
- choose midline variation to allow for most amount of reps each set
- suggested RPE of 8/10