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Training Plan for Tuesday February 11th 2020

A) 3 rounds of

- 10/10 banded lateral walks

- 8/8 kneeling pallof press + twist

- 10 alt cossack squats @2121

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%

C) every 2 min for 6 rounds

- 4-8 strict pull up variation
- 8-16 wall balls @4-8% of 3RM f.squat

D) Accessory

- 2 min couch stretch per side
- 10/10 kneeling rock backs

Notes:

- use squatting variation based on strength needs
- use a pull-up variation that one harder than you can complete 5 sets of 10 at
- aim to have 20-30s of rest each round in part C)
- RPE of 7/10