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Training Plan for Thursday July 5th 2018

A) 2 rounds - 4 min OTM

odd - 40s front plank
even - 40s air squats

B) back squat

after 5 min of warm up and set up, on a running clock perform a set every 3:00

warm up
3:00 - 5 reps - 65% of 3RM b.squat
6:00 - 4 reps - 70%
9:00 - 3 reps - 75%

working sets
12:00 - 2 reps - 80%
15:00 - 2 reps - 80%
18:00 - 2 reps - 85%
21:00 - 2 reps - 85%

C) OTM 12 min

1: 8-20 cal row C2
2: 8-20 wall balls
3: 5-10 i) kipping chest to bar pull ups ii) strict chest to bar pull ups iii) kipping pull ups iv) strict pull ups v) 30-60s chin over bar hold vi) deadhang

C) 2 rounds

- 10/10 wall or floor shoulder flexion reps
- 5 wristies

Notes:

- have weights ready for when clock starts in part B)
- adhere to red-yellow-green light prescription in part C)