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Training Plan for Tuesday September 17th 2019

A1) single leg squat variation

- 5 sets of 5/5 @3333 (60s per leg)

- bulgarian split squat
- single leg step ups - (knee height)
- bottom up single leg squat
- pistol

A2) strict pull up variation

- 5 sets of 3-10 reps, rest 30s, 3-10 reps

B) every 4 min for 4 rounds

- 5 reps back squat or front squat @65%

- 200m run or 600m bike

- 15 consecutive wall balls @4-8% of 3RM f.squat

C) Accessory

- 2 min foot elevated traction
- 2 min dowel sit

Notes:

- no weight for A3) tempo is the only prescription
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- aim for little to no rest between movements in part B)
- RPE of 8/10