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Training Plan for Tuesday November 12th 2019

A) every 2:30 for 10 rounds (25 min) choose one of the following

1) goblet squat @2211 2) front squat 3) back squat

00:00 - 5 reps @50%
2:30 - 5 reps @55%
5:00 - 5 reps @60%
7:30 - 5 reps @65%
10:00 - 4 reps @70%
12:30 - 4 reps @75%
15:00 - 4 reps @80%
17:30 - 3 reps @85%
20:00 - 3 reps @85%
22:30 - 3 reps @85%

B) 3 sets

- 10m sled push as fast as possible
@255 @225 @180 @155 @125 @90

- 30 banded glute bridges

- 10-30s chin over bar hold (supinated grip)

C) Accessory

- 2 min couch stretch per side
- 2 min soft tissue calves and feet

Notes:

- choose squatting variation based on strength needs
- tempo only applies to goblet squat
- aim for speed during sled push over weight
- break up glute bridges and adjust speed as needed
- add weight if needed during chin over bar hold
- RPE of 9/10