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Training Plan for Thursday October 4th 2018

A) front squat

after 5 min of warm up and set up, on a running clock perform a set every 2:00

warm up
0:00 - 5 reps - 65% of 3RM f.squat
2:00 - 4 reps - 70%
4:00 - 3 reps - 75%

working sets
6:00 - 3 reps - 70% @2211
8:00 - 3 reps - 70%
10:00 - 3 reps - 70%
12:00 - 3 reps - 70%

B) balance of time to cycle through

- 3 of one the following

i) tall split jerks
ii) single arm tall DB split jerks
iii) single arm DB push press
iv) single arm split stance DB press
v) split stance landmine press

- 30s max cal bike
- 100m rhino plate carry - approx 50% bdywt
- 50/50m front rack KB carry - approx 25% bdywt
- 20/20s i) top foot elevated side plank ii) side plank
- 5/5 farmer hold bulgarian split squats @3131 

C) 2 minute per side

- frog stretch fire hydrant holds

Notes:

- ensure tempo is being held in A)
- adhere to red-yellow-green light in part B)
- add weight as needed during bulgarian split squats in part B)