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Training Plan for Wednesday February 5th 2020

A) 3 rounds

- 10 alt straight leg dead-bug reps with DB @10-20% bdywt

- 10-10-10 banded glute bridge (narrow - together - wide)

- 10 alt front rack DB cossack squats

B) every 1:30 for 18 min

back squat/front squat/goblet squat - work off of 3RM or 8RM

00:00 - 8 reps - 65%
3:00 - 8 reps - 70%
6:00 - 8 reps - 75%
9:00 - 8 reps - 75%
12:00 - 8 reps - 75%

strict pull-up variation

1:30 - 6-10 reps partitioned as needed
4:30 - 6-10 reps partitioned as needed
7:30 - 6-10 reps partitioned as needed
10:30 - 6-10 reps partitioned as needed
13:30 - 6-10 reps partitioned as needed

C) every 1:30 for 8 rounds, complete one of the following rep schemes

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

- med ball sit-ups
- med ball push press
- wall balls @4-8% of 3RM f.squat

D) Accessory

- 2 min kneeling heel to butt sit (heels together)
- 2 min couch stretch per side

Notes:

- use the same DB for all of part A)
- choose squatting variation based on strength needs
- use a pull-up variation that is one level harder than you can complete 5 sets of 10 at
- aim to hold on to the ball for all of part C)
- have at least 15s of rest each round in C)
- RPE of 7-8/10