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Training Plan for Monday September 24th 2018

A) front squat

after 5 min of warm up and set up, on a running clock perform a set every 2:00

warm up
0:00 - 5 reps - 55% of 3RM f.squat
2:00 - 5 reps - 60%
4:00 - 5 reps - 65%

working sets
6:00 - 5 reps - 70%
8:00 - 4 reps - 75%
10:00 - 3 reps - 80%
12:00 - 2 reps - 85%

B) 15 min to complete max reps

- 10 wall balls - 4-8% of 3RM f.squat
- i) 30 double unders ii) 50 single skips iii) 15/12 cal bike
- 10 burpees

C) 2 minute per side

- frog stretch
- fire hydrant holds

Notes:

- complete 3RM f.squat if not already
- aim for same splits in every round in part B)