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Training Plan for Tuesday January 28th 2020

A) 3 rounds of

- 10/10 banded lateral walks

- 8/8 kneeling pallof press + twist

- 10 glute bridge hold DB floor press @10-20% bdywt per hand

B) every 2:30 for 15 min

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

00:00 - 5 reps - 50%
2:30 - 5 reps - 55%
5:00 - 5 reps - 60%
7:30 - 3 reps - 65%
10:00 - 3 reps - 65%
12:30 - 3 reps - 65%

+ 8-12 strict pull-up variation (partition as needed)


C) every 1:30 for 5 rounds

- 10-20 burpee box jumps

D) Accessory

- 2 min couch stretch per side
- 1 min cobra stretch

Notes:

- focus on midline tensions throughout all of part A)
- use squatting variation based on strength needs
- complete pull-up variation that is one harder than you can complete 5 sets of 10 at
- break up pull-up variation as needed
- aim to hold same number each set during part C)
- RPE of 7-8/10