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Training Plan for Wednesday May 1st 2019

A1) every 4 min for 20 min (5 rounds) choose one of the following squatting variations

1) back squat 2) front squat

00:00: constant reps in 60s @50% of 3RM
4:00: constant reps in 60s @55%
8:00: constant reps in 60s @60%
12:00: constant reps in 60s @55%
16:00: constant reps in 60s @50%

A2) strict pull up variation

- 5 sets of 3-10

or if missed Friday April 26th

A) gymnastics strength capacity test

00:00-12:00 every 2:30 min complete

max set pulling variation capped at 10 reps

15:00-27:00 every 2:30 min complete

max set pushing variation capped at 10 reps

B) for time with a 12 min time cap

"Blood Red Targaryen"

- run or row C2
400-300-200-100m

- double unders or single skips
80-60-40-20

C) Accessory

- 1-2 min couch stretch per side
- 1 min wrist extensions stretch

Notes:

- choose squatting variation based on strength needs
- if missed Friday April 26th test gymnastics strength capacity
- suggested RPE of 9/10