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Training Plan for Thursday February 28th 2019

A1) every 3:00 min for 18 min (6 rounds) choose one of the following squatting variations

1) back squat 2) front squat

0:00: 8 reps @55%
3:00: 8 reps @55%
6:00: 6 reps @65%
9:00: 6 reps @65%
12:00: 4 reps @75%
15:00: 4 reps @75%

A2) standing lateral ball slams

- 6 sets of 4/4 @4-10lbs

A3) chin over bar or deadhang hold

- 6 sets of 10-30s

B) 00:00 - 7:00 for time with an 7 min time cap

- 20/30/40/50 cal row C2
- 20/30/40/50 lateral burpees over rower

7:00 - 14:00 for time with an 7 min time cap

- i) 20/30/40/50 thrusters ii) front squats @20-30% of 3RM f.squat
- 20/30/40/50 front rack reverse lunges

C) Accessory

- 20 reps 3" elevated calf raises
- 2 min dowel sit

Notes:

- choose squatting variation based on strength needs
- focus on neutral spine and fast hips during ball slam
- choose longer hold variation in part A3)
- goal is to finish each workout in less than 7 min
- choose increment of 10 for part B)
- there is no rest between workouts
- suggested RPE of 8-9/10
- if third workout or more in last 5 days move at RPE of 5-6/10