programs gym photos nutrition videos

Training Plan for Saturday October 6th 2018

A) front squat

warm up
- 2 sets of 3 - 65% of 3RM
- 2 sets of 3 - 70%
- 2 sets of 3 - 75%

working sets
- 4 sets of 2 - @80% @1211

B) every 3 min for 6 rounds

- one of the following
i) 1-2 rope climbs
ii) 1-2 three pull rope climbs
iii) 3-5 deficit rope lowers
iv) 3-5 rope lowers
- 10 russian kb swings
- 10-20 jump squats
- i) 200/300/400/550m run or 250/350/450/600m row

C) 2 minute per side

- frog stretch
- fire hydrant holds

Notes:

- choose appropriate jump squat and run numbers to allow approx 30s rest each round