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Training Plan for Friday June 22nd 2018

A) OTM 5 min

- 15s front squat hold
- 15s rest
- 15s russian KB swings
- 15s rest

B) back squat

warm up
- 1 set of 5 - 65% of 3RM b.squat
- 1 set of 4 - 70%
- 1 set of 3 - 75%

working sets
- 3 sets of 2 - 80%
-- 2 min rest between working sets

C) 10 min to complete one of the following rep schemes

100-50-50
70-35-35
40-20-20

- i) double unders ii) 2x single skips
- burpees
- i) alt pistols ii) alt single arm DB front rack alt reverse lunges - approx 15-25% bdywt

D) 1 round

- 60/60s single leg stand with max hip flexion (on other leg)

Notes:

- work for entire 15s blocks in part A)
- pick rep scheme that will allow you to finish part C) in under 10 min