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Training Plan for Monday December 3rd 2018

A) front squat

warm up
- 2 sets of 3 - 65% of 3RM
- 2 sets of 3 - 70%
- 2 sets of 3 - 75%

working sets
- 4 sets of 2 - @80% @1211

B) every 90s for 15 min - choose one of the following rep schemes

- 1-4-7-10
- 2-5-8-11
- 3-6-9-12

- i) rope climb ii) strict pull up iii) rope lower
- i) strict hspu ii) pike variation iii) push up
- weighted sit up - approx 15-25% bdywt
- wall balls - 6% of 3RM f.squat

 C) 2 minutes of each

- kneeling wrist extension stretch
- 10 second closed fist wrist rotations

Notes:

- last 3RM front squat in class was Oct 15th
- adhere to percents or convert to effort out of 10
- choose rep scheme in B) that allows you to maintain same for each round
- adhere to red-yellow-green light