programs gym photos nutrition videos

Training Plan for Wednesday July 18th 2018

A) 3 rounds or 5 min

- 15/15 steps banded x-walks
- 5/5 side over arch
- 3 20s squats

B) back squat

after 5 min of warm up and set up, on a running clock perform a set every 3:00

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

working sets
8:00 - 5 reps - 80%
12:00 - 5 reps - 80%
16:00 - 5 reps - 80%
20:00 - 3 rep - 85%
24:00 - 3 rep - 85%

C) 9 min to complete max reps

- 20 alt med ball reverse lunges $4-8% of 3RM f.squat
- 10 box jump overs

C) 2 rounds

- 2 min dowel sit
- 2 min couch stretch per side

Notes:

- although there is a clock, time is on your side in part B)
- ensure all reps are initiated with a bracing sequence