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Training Plan for Thursday March 21st 2019

A) every 3:00 min for 24 min (8 rounds) choose one of the following squatting variations

1) back squat 2) front squat 3) squat clean

0:00: 5/4 reps @45-55%
3:00: 5/4 reps @55-65%
6:00: 5/3 reps @65-75%
9:00: 5/3 reps @75-80%
12:00: 3/2 reps @80-85%
15:00: 3/1 reps @90-95%
18:00: 3/1 reps @98-100+%
21:00: 3/1 reps @100+%

if attended Monday Mar 18 use the following rep scheme

1) back squat 2) front squat

00:00: 10 reps @4/10
3:00: 10 reps @4/10
6:00: 8 reps @5/10
9:00: 8 reps @5/10
12:00: 6 reps @6/10
15:00: 6 reps @6/10
18:00: 4 reps @7/10
21:00: 4 reps @7/10

B) 5 min to complete max reps

"Cal-if-or-ni-a"

- 7 wall balls @4-8% of 3RM front squat
- 7 burpees

rest 1 min

- repeat

C) Accessory

- 6 reps 10s elbow rotations per direction, per elbow
- 10/10 reps kneeling rock back 

Notes:

- goal is to hit either a 3RM back for front squat
- if doing a clean work towards 1RM instead of 3
- follow numbers on left for front or back squat
- follow numbers on right for clean
- goal is to complete sam number of rounds in both 5 min intervals
- suggested RPE of 9/10