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Training Plan for Friday January 18th 2019

A) back squat @22X2

after 5 min of warm up and set up, on a running clock perform a set every 2:30

00:00 - 3 reps - 45% of 3RM b.squat
2:30 - 3 reps - 45%
5:00 - 3 reps - 50%
7:30 - 3 reps - 50%
10:00 - 3 reps - 55%
12:30 - 3 reps - 55%"

B) @RPE 6/10 complete 5 rounds - "The Linc"

- 30s wall balls

- 30s i) kipping pull ups ii) strict pull ups iii) ring rows @1112

- 30s i) alt pistols ii) elevated single leg squats iii) walking lunges

- 30s i) ring dips ii) box dips iii) bench dips iv) push ups

- 30s DB farmer hold alt step ups - approx 15-25% bdywt per hand

- 30s rest

C) Accessory

- 1 min shoulder extension stretch
- 1 min wrist extensions stretch 

Notes:

- back squats should feel light but fast, speed is the goal over weight today
- RPE of 6/10 means you should be leaving 4-6 reps in the tank every 30s interval
- work as needed in the 30s window with small sets rather than aiming to work the entire 30s