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Training Plan for Tuesday July 23rd 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 20 - 5/10 rpe
- 1 set of 15 - 6/10 rpe
- 1 set of 10 - 7/10 rpe
- 1 set of 5 - 8/10 rpe

A2) strict midline variation @2121

- 4 sets of 8-12

B) 16 min - follow the leader

in teams of 4-8

- 15m bent over sled pull + 15m reverse sled drag @80-120% bdywt

- 10 med ball push press @5-15% bdywt

- 100m front rack DB carry @15-25% bdywt per hand

C) Accessory

- 2 min couch stretch per side
- 3 wristies
- 10/10 1/2 kneeling kickbacks

Notes:

- choose squatting variation based on strength needs
- choose midline variation where you can complete all reps unbroken while using tempo
- focus on keeping the sled moving
- push press reps can be done with rebounding only if capable of maintaining position
- be sure to keep DB's parallel to ground during front rack carry
- RPE of 7/10