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Training Plan for Friday May 3rd 2019

A1) on a 20 min clock, complete one of the following squatting variations

1) back squat @30X1 2) front squat @30X1 3) pause cleans (3s in catch)

- 2 sets of 2 reps @55% of 3RM sqt or 1RM cln
- 2 sets of 2 reps @60%
- 2 sets of 2 reps @65%

A2) three point DB row

- 6 sets of 4/4 @30X1

B) in a team of 3-6 every 3 min for 5 rounds

- 4-10 cal bike
- 10-20 Dball slam
- 30m sled push (75-125% bdywt)

- next person in line starts as soon as person is done slams ahead of them

C) Accessory

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

Notes:

- choose squatting variation based on strength needs
- adhere to tempo in three point row
- choose team of equal size and strength in part B)
- suggested RPE of 8/10