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Training Plan for Wednesday April 10th 2019

A) every 2:00 min for 16 min (8 rounds) complete one of the following squatting variations

1) 1+1/4 back squat 2) 1+1/4 front squat 3) 2s pause cleans (in catch)

0:00: 4 reps @55%
2:00: 4 reps @55%
4:00: 4 reps @60%
6:00: 4 reps @60%
8:00: 3 reps @65%
10:00: 3 reps @65%
12:00: 3 reps @70%
14:00: 3 reps @70%

B) "Raider Nation"

3 rounds

5 min to complete max reps

- i) 32 double unders ii) single skips
- 16 alt front rack DB step ups @15-25% bdywt per hand
- 8 unbroken push up variation

rest 1 minute

- pick up where left off each round

C) Accessory

- 1-2 min couch stretch per side
- 1 min wrist extensions stretch 

Notes:

- choose squatting variation based on strength needs
- be sure to hold true front rack position during step ups, a full hand must grip the dumbbells
- suggested RPE of 6-7/10