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Training Plan for Wednesday September 19th 2018

A) front squat

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

warm up
3:00 - 5 reps - 65% of 3RM f.squat
6:00 - 4 reps - 70%
9:00 - 3 reps - 75%

working sets
12:00 - 3 reps - 65% @2211
15:00 - 3 reps - 65%
18:00 - 3 reps - 65%
21:00 - 3 reps - 65%

B) OTM 15 min

1: 40s wall balls - 4-8% 3RM f.squat
2: 40s i) bar muscle ups ii) strict chest to bar iii) strict pull ups iv) foot elevated pull ups v) ring rows
3: 40s burpees

C) 2 minute per

1/2 kneeling addi stretch
kneeling hip rotations

Notes:

- complete 3RM front squat if not complete
- ignore reps and work for entire 40s in part B)