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Training Plan for Wednesday May 15th 2019

A1) every 3 min for 12 min (4 rounds) choose one of the following squatting variations

1) back squat 2) front squat

- 1 set of 20 - 5/10 rpe
- 1 set of 15 - 6/10 rpe
- 1 set of 10 - 7/10 rpe
- 1 set of 5 - 8/10 rpe

A2) three point DB row @3111

- 4 sets of 6/6

B) 16 min to complete to complete one of the following

- 21-18-15-12-9-6-3
- 18-15-12-9-6-3
- 15-12-9-6-3

- burpees
- wall balls - 4-8% of 3RM f.squat

compare with Wednesday August 15th 2018 and November 14th 2019

C) Accessory

- 1 min couch stretch R/L
- soft tissue bottom of feet
- 3 slow wrist rope curls

Notes:

- choose squatting variation based on strength needs
- avoid shoulder protraction in DB row
- choose part B0 variation that allows for completion in 16 min
- suggested RPE of 8-9/10