programs gym photos nutrition videos

Training Plan for Thursday February 13th 2020

A) 3 rounds

- 10 farmer hold DB RDL @3111

- 10 DB front squats

- 10 alt straight leg dead-bug reps with DB

DB @10-20% bdywt per hand

B) every 2:30 for 20 min

back squat/front squat/goblet squat - work to 3RM or 8RM

00:00 - 5 reps @45-55%
2:30 - 5 reps @55-65
5:00 - 5 reps @65-70%
7:30 - 5 reps @70-75%
10:00 - 5 reps @80-85%
12:30 - 3 / 8 reps @85-90%
15:00 - 3 / 8 reps @90-95%
17:30 - 3 / 8 reps @95-105%

or

every 2:30 min for 8 rounds

5 back squat/front squat/goblet squat @3232 @50% of 3RM or 8RM max
+ 20 alt shoulder taps

C) 10 min to complete reps of

- 20 DB farmer hold step-ups @15-25% bdywt per hand

- 8 strict pull up variation

D) Accessory

- 2 min kneeling heel to butt sit (heels together)
- 10/10 dowel pec stretch

Notes:

- use the same DB for all exercises in part A)
- use squatting variation based on strength needs
- if tested squat on Tues, complete other squatting option
- the box should be knee height
- use heaviest DB possible in the window given
- use a pull-up variation that is one harder than you can complete 5 sets of 10 at
- RPE of 8/10