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Training Plan for Saturday November 23rd 2019

A) every 2:00 min for 18:00 min (9 rounds) choose one of the following

1) squat clean 2) clean pull 3) deadlift

0:00: 4-6 reps @45-50% of 1RM clean or d.lift
2:00: 4-6 reps @55-60%
4:00: 4-6 reps @60-65%
6:00: 2-4-5 reps @65-70%
8:00: 2-4 reps @70-75%
10:00: 2-4 reps @75-80%
12:00: 1-2 reps @80-85%
14:00: 1-2 reps @85-90%
16:00: 1-2 reps @90-95%

B) 15 min to complete max reps

- 20 unbroken DB floor press
- 20 lateral box step ups
- 20 strict midline variation

C) Accessory

- 2 min couch stretch per side
- 8.8.8.8 banded elbow circles

Notes:

- use variation based on strength needs
- choose DB weight that you will be able to do 4 sets of unbroken reps during floor press
- aim to break up midline variation in to 2-3 sets
- RPE of 7/10