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Workout for Saturday march 11th 2017


Skill/Lift:

A1) back squat

3 sets of 3 - 70% of 3RM
3 sets of 3 - 72.5%
2 sets of 3 - 75%

A2) ring dip/ring push up push up variation

3 sets of 3 @4132

Conditioning:

"The Force"

14 min to complete max reps of

3-6-9-12-15...

burpee
wall balls

 

Accessory:

2 rounds

12/12 kneeling wrist flexions
30/30s single arm overhead DB hold - approx 50% bodyweight

Recovery/Mobility:

3 min soft tissue glutes and low back