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Training Plan for Thursday May 3rd 2018

A1) back squat

5 moderate sets of 5 @2212 - climbing to 6/10 effort

A2) seated banded rows

5 sets of 7 @ 3131 (60s)

B) 18 min to move through

- 1 rope climb/3 strict pull ups/3 rope lowers/6 rings rows @1131
- 400m run/450m row/25 cal bike
- 20 wall balls - 4-8% of 3RM f. squat

C) 1 round

- 2 min dowel sit
- 2 min straight jacket hold

Notes:

- groove back squat technique and be super strict with tempo
- seated banded rows should take nearly exactly 1 min
- running is prescribed barring injury
- wall balls shoulder be unbroken