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NSC 150 RS 10Week Physical Activity Training Plan Log
Course: Nutrition and wellness (NSC-150)
287 Documents
Students shared 287 documents in this course
University: Grand Canyon University
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NSC-150 10 Week Physical Activity Training Plan Log
Name _____Avery Rieth______
You may handwrite your plan in pencil so that you can update it as necessary. You can either take a photo or scan to submit into the dropbox.
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
Back Squat: work
to a heavy set of
five, then one Max
Effort set at 90% of
previous set
EMOM: 7
Thrusters (95lbs for
men and 65 lbs for
women) and 7
Chest to Bar pull-
ups for 7 minutes
WOD:
5 rounds for time
• 30 Double Unders
• 10 Power
Snatch(95lbs for
men and 65 lbs
for women)
Push Press:
4x6 as heavy
as possible
Conditioning:
Double Tabata,
4 min rest
between
WOD:
12 min
AMRAP
10
jerks(155/105
—- men/
female)
12 burpees
Snatch: 1x5 at
70%, 3x3 at 80%
EMOM: 7
deadlifts(225/155)
and 7 handstand
push ups for 7
min
WOD:
4 rds for time
400m run
30 situps
Active
Recovery:
15 minute
easy
movement
Front Squat: heavy
set of 8, then 1
max effort set at
90% of previous
set
Conditioning: 8
intervals of 40 sec
on, 20 sec off
WOD:
7 rds for time
25 air squat
15 pull ups
Clean: 1x5 at 70%
3x3 at 80%
Stiff Leg Deadlift:
5x6 As heavy as
possible
Active
Recovery:
15 minute
easy
movement
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