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Training Plan for Friday October 26th 2018

A1) deadlift @3311

- 2 sets of 3 - 45%
- 2 sets of 3 - 55%
- 2 sets of 3 - 65%

A2) strict/inverted pressing

6 sets of 5-10

i) deficit strict hspu
ii) strict hspu
iii) DB shoulder press
iv) push up

A3) pull up variation

6 sets of 2-10

B) OTM 12 min

1: 8-20 cal row C2
2: 8-20 weighted sit ups - 15-25% bdywt
3: 8-20 russian kb swings

C) 2 minutes of each

- kneeling wrist extension stretch
- 10 second wrist closed fist wrist rotations

Notes:

- all deadlifts should have a small pause on the floor
- choose pull up variation that allows maximum shoulder retraction
- pick number in part B) to allow for approx 10s of rest each minute