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Training Plan for Friday April 5th 2019

A) on a 20 min clock, complete one of the following squatting variations

1) back squat @1313 2) front squat @1313 3) 2s pause cleans (in catch position)

- 1 set of 2 reps @60% of 3RM sqt or 1RM cln
- 1 set of 2 reps @65%
- 1 set of 2 reps @70%
- 1 set of 2 reps @75%
- 3 sets of 2 reps @80%

B) every 4 min for 4 rounds

- 8/5 cal bike
- 10-20 wall balls @4-8% of 3RM f.squat

C) Accessory

- 2 min dowel sit
- 1 min single leg stand per side (other leg is bent and in max hip flexion)

Notes:

- all wall balls should be done without resting
- suggested RPE of 7/10