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Training Plan for Tuesday February 5th 2019

A) choose one of the following

1) squat cleans 2) front squats 3) back squats

- 2 sets of 3 - @5/10
- 2 sets of 3 - @6/10
- 2 sets of 3 - @7/10
- 2 sets of 3 - @8/10

- do not max out - there should be no failed reps today
- perform b.squat if 3RM is less than bodyweight
- perform f.squat if 3RM b.squat is above bodyweight but f.squat is less
- perform cln if f.squat 3RM is greater than bodyweight

B) 3 min on 1 min off - 4 rounds "All the Burpees"

00:00 - 3:00
- 20/15 cal bike
- max reps burpees in remaining time

3:00 - 4:00 - rest

4:00 - 7:00
- i) 30 barbell ground to overhead @35-45% of max c&j ii) 40 plate ground to overhead
- max reps burpees in remaining time

7:00 - 8:00 - rest

8:00 - 11:00
- 30 box jump overs
- max reps burpees in remaining time

11:00 - 12:00 - rest

12:00 - 15:00
- i) 30 alt pistols ii) 10-20 front rack alt reverse lunges - one DB @15-25% bdywt ii) 30
- max reps burpees in remaining time

C) Accessory

- 1 min shoulder extension stretch
- 1 min wrist extensions stretch 

Notes:

- choose appropriate squat based on strength needs
- goal is to complete as many burpees as possible during the whole 15 min
- a clean & jerk of over body weight is preferred if completing barbell ground to overhead
- suggested RPE of 9/10 for each interval in part B)