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Training Plan for Wednesday June 5th 2019

A1) choose one of the following squatting variations @31X1

1) back squat 2) front squat

- 2 sets of 3 - 6/10 rpe
- 2 sets of 3 - 7/10 rpe
- 2 set of 3 - 8/10 rpe

A2) strict pull up variation

- 6 sets of 3-10

B) OTM 20 min

1: 15-45m walking lunges

2: 15 russian kb swings @10-15% 1RM d.lift

3: 5-25 cal bike

4: 10-20 i) DB front squats ii) DB thrusters @15-25% bdywt

C) Accessory

- 1 min couch stretch R/L
- 1 min soft tissue bottom of feet
- 3 slow wristies

Notes:

- choose squatting variation based on strength needs
- choose pull up variation that is one harder than you can complete 5 sets of 10 at
- aim for at least 15s of rest each min
- complete thrusters only if a green light overhead
- suggested RPE of 6-7/10