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Training Plan for Saturday July 14th 2018

A) OTM 5 min

- 15s active squat hold
- 15s rest
- 15s glute bridges
- 15s rest

B) back squat

after 5 min of warm up and set up, on a running clock perform a set every 3:00

warm up
0:00 - 5 reps - 65% of 3RM b.squat
3:00 - 4 reps - 70%
6:00 - 3 reps - 75%

working sets
9:00 - 2 reps - 83%
12:00 - 2 reps - 83%
15:00 - 2 reps - 88%
18:00 - 2 reps - 88%

C) every 3 min for 4 rounds

- 20 wall balls - 4-6% of 3RM f.squat
- i) 200m med ball run ii) 14 cal bike

D) 1 round

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

Notes:

- goal is to sprint during the run more than jog
- bike only allowed if there is an injury or limitation