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Training Plan for Wednesday November 6th 2019

A) 3 rounds

- 45s to complete max reps of pull up variation
- 15s rest
- 45s straight arm plank hold
- 15s rest

B) 3 rounds

- 45s to complete max reps of push up variation
- 15s rest
- 45s banded glute bridges (around knees)
- 15s rest

C) every 1:30 min for 15 min (10 rounds) choose one of the following

1) goblet squat @2211 2) front squat 3) back squat

0:00: 5 reps @45%
1:30: 5 reps @50%
3:00: 5 reps @55%
4:30: 5 reps @60%
6:00: 5 reps @65%
7:30: 5 reps @70%
9:00: 5 reps @70%
10:30: 5 reps @75%
12:00: 5 reps @75%
13:30: 5 reps @75%

D) Accessory

- 2 min couch stretch per side
- 8.8.8.8 banded elbow circles

Notes:

- aim to work for as much of 45s as possible during part A), short rests of 3-5s are encouraged
- choose squatting variation based on strength needs
- RPE of 7-8/10