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Training Plan for Tuesday March 12th 2019

A1) every 3:00 min for 18 min (6 rounds) choose one of the following squatting variations

1) back squat 2) front squat

0:00: 6 reps @60%
3:00: 6 reps @60%
6:00: 5 reps 70%
9:00: 5 reps @70%
12:00: 4 reps @80%
15:00: 4 reps @80%

A2) chin over bar or dead hang hold

- 6 sets of 10-30s

B) every 1:30 min for 8 rounds (12 min) choose one of the following rep schemes

- 3-6-9
- 4-8-12
- 5-10-15 of

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

C) Accessory

- 6 reps 10s elbow rotations per direction, per elbow
- 10/10 reps kneeling rock back 

Notes:

- choose squatting variation based on strength needs
- choose hold which allowed for more time under tension
- choose rep scheme to allow for a min of 20s rest each set
- choose pull variation based on rule of 5 sets of 10
- suggested RPE of 6-7/10