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Training Plan for Wednesday February 20th 2019

A) every 2 min for 16 min (8 rounds) choose one of the following

- 1) back squat 2) front squats 3) squat clean

00:00: 5-10 reps @5/10 rpe
2:00 : 5-10 reps @6/10 rpe
4:00: 4-8 reps @6/10 rpe
6:00: 4-8 reps @7/10 rpe
8:00: 3-6 reps @7/10 rpe
10:00: 3-6 reps @8/10 rpe
12:00: 1-2 reps @8/10 rpe
14:00 1-2 reps @9/10 rpe

- do not max out - there should be no failed reps today
- perform b.squat if 3RM is less than bodyweight
- perform f.squat if 3RM b.squat is above bodyweight but f.squat is less
- perform cln if f.squat 3RM is greater than bodyweight 

B) OTM 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
- russian kb swings @10-20% of 1RM d.lift
- 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 squat variation based on strength needs
- choose pull up variation based on red-yellow-green light shoulder flexion and the rule of 5 sets of 10
- aim for heavier kb swing and wall ball if choosing option with lesser reps
- goal is maintain the same rep scheme with same exercises for all 12 rounds
- suggested RPE of 6-7/10