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Training Plan for Saturday June 30th 2018

A) OTM 5 min

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

B) back squat

warm up
- 1 set of 5 - 70% of 3RM b.squat
- 1 set of 4 - 74%
- 1 set of 3 - 78%

working sets
- 3 sets of 2 - 82%
-- 2 min rest between working sets

C) 16 min to climb the complex ladder of

"Solo"

1-2-3-4...

- 1 wall ball
- 1 i) DB snatch ii) russian KB swing
2-2
3-3
4-4
5-5
rest 30s every increment of 5

D) 1 round

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

Notes:

- pace out part C) as it will catch up faster than you think