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Training Plan for Tuesday November 19th 2019

A1) front rack reverse lunges

- 2 warm up sets then
- 3 sets of 12 @...

i) barbell @60% of 3RM f.squat
ii) DB @80% of 8RM g.squat (combined)

A2) strict midline variation

- 5 sets of 3-10 @2121

B) 2 rounds

3 min to complete max reps per station

00:00 - 3:00
- shuttle run

3:00 - 4:00
- rest

4:00 - 7:00
rounds of
- 12 alt DB front rack step ups @15-25% bdywt (one DB)
- 6 step down box jumps

8:00 - 9:00
- rest

9:00 - 12:00
rounds of
- 12 foot anchored sit ups
- 6 burpees

12:00 - 13:00
- rest

C) Accessory

- 12/12 kneeling adi rocks
- 2 min soft tissue calves and feet

Notes:

- focus on rigidness and sturdiness during A1) and A2)
- aim for no rest during work periods in part B)
- RPE of 7/10