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Training Plan for Thursday May 30th 2019

A1) every 3 min for 12 min (4 rounds) choose one of the following squatting variations

1) back squat 2) front squat

- 1 set of 12 - 5/10 rpe
- 1 set of 9 - 6/10 rpe
- 1 set of 6 - 7/10 rpe
- 1 set of 3 - 8/10 rpe

A2) three point DB row @3111

- 4 sets of 6/6

B) 5 rounds - 40s on 20s off

- cal row C2 @95-105%
- DB front squats or DB thrusters @15-25% bdywt per hand
- strict midline variation

C) Accessory

- 1 min couch stretch R/L
- 1 min soft tissue bottom of feet
- 3 slow wristies

Notes:

- choose squatting variation based on strength needs
- aim to work for entire 40s in part B) and not just 35s
- adhere to red-yellow-green light overhead flexion test when choosing front squat or thruster
- great time to practice double unders if interested
- suggested RPE of 7/10