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Training Plan for Thursday May 31st 2018

A) OTM 8 min

- 6-12 wall balls (until approx 25s mark)
- front plank until 50s mark

B1) i) squat to box

- 3 sets of 5 @2422 - 50% of 3RM b.squat

or ii) 3RM back squat

B2) single leg KB pass

- 3 sets of 6/6

B) 12 min to complete one of the following rep schemes

50-50-50
35-35-35
20-20-20

- cal row C2
then 2 rounds
- wall balls 4-8% 3RM f.squat
- i) double unders ii) 2x single skips 

C) 1 round

- 60/60s single leg stand
- 20 alt straight leg dead bug

Notes:

- bias towards speed and control in rainbow pass over weight
- workout should be complete in under 12 min for everyone, choose rep scheme that allows this