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Training Plan for Thursday November 21st 2019

A) 4 rounds of 40s on 20s off

1: on 15m track - max distance sled push @approx bdywt
2: air squats @3232 (should be 4 reps)
3: straight arm plank
4: bike - nose breathing only

sled weights @255 @225 @180 @155 @125 @90
 
B) every 1:30 min for 15 min (10 rounds) choose one of the following pressing variations

1) goblet squat 2) front squat 3) back squat

0:00: 5 reps @50%
1:30: 5 reps @55%
3:00: 5 reps @60%
4:30: 5 reps @65%
6:00: 5 reps @70%
7:30: 5 reps @75%
9:00: 5 reps @75%
10:30: 5 reps @75%
12:00: 5 reps @75%
13:30: 5 reps @75%

C) Accessory

- 2 min couch stretch per side
- 2 min soft tissue calves and feet

Notes:

- push sled as fast as possible in part A)
- use squat variation based on strength needs
- RPE of 8/10
- RETEST squat next week