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Training Plan for Saturday July 28th 2018

A) back squat

using the following percentages as a guide, climb to a challenging set of

- 1 set of 3 - 60%
- 1 set of 3 - 70%
- 1 set of 3 - 80%
- 1 set of 3 - 85%
- 1 set of 3 - 90%
- 1 set of 3 - 95%
- 1 set of 3 - 102-110%

A1) back squat if 3RM is complete

- 2 sets of 3 - 65%
- 2 sets of 3 - 75%
- 2 sets of 2 - 85%

A2) vertical pulling

i) 4 strict chest to bar pull up
ii) 6 strict pull up
iii) 5 assisted strict pull up @2222
iv) 10 ring row  

B) with a partner 18 min to complete max reps - share work as needed

- i) 20 alt pistols ii) 20 alt reverse med ball lunges - 4-8% 3RM f. squat
- 20 burpees
- i) 20 alt DB snatch ii) russian kb swings
- i) 200m run ii) 400m bike

C) 2 rounds

- 2 min dowel sit
- 30s shoulder extension dowel hold

Notes:

- if not completed, retest 3RM b.squat
- sets of pull ups must be one set