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Training Plan for Wednesday April 4th 2018

A1) back squat

warm up
- 2 sets of 10
- 2 sets of 5

working sets
- 3 sets of 12 - 7/10 effort - approx 70% of most recent 3RM

A2) kneeling banded lat pull downs

- 3 sets of 30

B) 14 min to complete rounds of

- 200m run/150m row
- 2 strict muscle ups/3 strict chest to bar/4 strict pull ups/6 ring rows AHAP
- 8 burpees 

C) - 5 wristys
- 10/10/10/10 banded fixed elbow rotations

Notes:

- should be able to perform 15 reps during back squats in sets of 12
- pick hardest progression possible for gymnastics in part B)