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Training Plan for Tuesday January 14th 2020

A) 9 min to complete 3 brisk rounds

- 10 glute bridge hold DB floor press

- 10 alt straight leg dead-bug reps with DB

- 10 DB front rack alt cossack squats

- 10 farmer hold DB good mornings @2121

DB @10-20% bdywt per hand

B) every 1:30 for 15 min

back / front / goblet squat - @4141 - work off of 3RM or 8RM

00:00 - 5 reps - 50%
3:00 - 5 reps - 55%
6:00 - 3 reps - 60%
9:00 - 3 reps - 60%
12:00 - 3 reps - 60%

single arm DB push press / single arm landmine push press

1:30 - 9/9 reps @6/10
4:30 - 9/9 reps @7/10
7:30 - 6/6 reps @8/10
10:30 - 6/6 reps @9/10
13:30 - 3/3 reps @10/10

C) 8 min to climb the ladder of

- 2-4-6-8.. burpees
- 10-15-20-25.. skips or double unders

D) Accessory

- 2 min kneeling heel to butt sit (heels together)
- 1 min cobra stretch 

Notes:

- use same DB for all exercises
- focus on lateral moving in cossack squat more than depth
- use squat variation based on strength needs
- adhere to red-yellow-green light on single arm push press
- sub same number in seconds on the bike for skipping if needed
- RPE of 7/10