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Training Plan for Saturday September 5th 2019

A1) single leg squat variation

- 5 sets of 5/5 @3333 (60s per leg)

- bulgarian split squat
- single leg step ups - (knee height)
- bottom up single leg squat
- pistol

A2) strict pull up variation

- 5 sets of 3-10 reps, rest 30s, 3-10 reps

A3) strict push up variation

- 5 sets of 3-10 reps, rest 30s, 3-10 reps

B) 13 min to complete reps of

"Washington Rain"

- 24 double unders or single skips

- 12 alt DB front rack step ups @15-25% bdywt (one DB)

- 6 burpees

C) Accessory

- 2 min soft tissue quads
- 10/10/10/10 banded knee circles

Notes:

- no weight, tempo is the only prescription in part A1)
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- use push up variation that is one harder than you can complete 5 sets of 10 at
- be sure to have two feet touch the ground each rep during step ups
- RPE of 7/10