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Training Plan for Tuesday October 9th 2018

A) front squat

after 5 min of warm up and set up, on a running clock perform a set every 2:30

warm up
0:00 - 5 reps - 55% of 3RM f.squat
2:30 - 5 reps - 60%
5:00 - 5 reps - 65%

working sets
7:30 - 4 reps - 75%
10:00 - 3 reps - 80%
12:30 - 2 reps - 85%
15:00 - 1 rep - 90%

B) 12 min to complete

- 40 cal row C2

then in remaining time max reps for quality of

- 30 alt double farmer hold DB step ups - approx 10-15% 3RM f.squat per hand

- 20 DB front squats - same DB

- 10 no jump DB burpees - same DB

C) 2 minute per side

- frog stretch
- fire hydrant hold

Notes:

- stagger start part B) as needed - assume 3:00 mark for group 2 and 6:00 for group 3 if needed
- use same DB for all exercises in part B) heir on side of lightest movement