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Training Plan for Saturday March 30th 2019

A) every 2:00 min for 16 min (8 rounds) complete one of the following squatting variations

1) 1+1/4 back squat 2) 1+1/4 front squat 3) 2s pause cleans

0:00: 3 reps @55%
2:00: 3 reps @55%
4:00: 3 reps @60%
6:00: 3 reps @60%
8:00: 2 reps @65%
10:00: 2 reps @65%
12:00: 2 reps @70%
14:00: 2 reps @70%

B) every 5 min for 3 rounds

- 20/15 cal row C2
- 20 front rack reverse lunges @15-25% bdywt (one DB)
- i) 10/10 single arm DB thrusters ii) front squats 

C) Accessory 

- 10 banded supine no money drill with 3s pause
- 4/4 three point kneeling trap three raise with 3s hold

Notes:

- choose squatting variation based on strength needs
- stagger start class as needed
- thrusters if green light overhead, front squat otherwise