programs gym photos nutrition videos

Workout for Friday January 13th 2017


Skill/Lift:

A1) box squat

6 sets of 3 - 57.5% of 3RM B.S. @3313
or 3RM back squat if not complete

A2) kneeling scap push ups

6 sets of 5
 
Conditioning:
 
15 min to complete

"Magic McGrady"

3 rounds

30 wall balls
20 russian swings
10 strict toes to bar

goal is 7-15 min
 
Accessory:
 
2 rounds

1 min active stand per foot
30s prone dowel hold