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Training Plan for Monday March 26th 2018

A) 12 min to cycle through

- 10 med ball hamstring curls
- 6/6 single leg RDL
- 6 DB jefferson curls - elevate if needed

B) deadlift - reset every rep

warm up
- 2 sets of 3 - 45% of most recent 1RM
- 2 sets of 3 - 55%

working sets
- 1 set of 5 - 65%
- 1 set of 5 - 75%
- 1 set of 5+ - 85%

C) upon completion of B) take the balance of the class to cycle through

- 15 banded russian kb swings
- 30/30s side plank
- 10/10 alternating single arm DB deadbug reps
- 60s straight leg wall traction

D) 60/60s static deep lunge

Notes:

- DB or KB for RDL in part A)
- barbell only for jefferson curls
- last of deadlifts is max reps with two left in reserve
- no heavier than 1" green band for russian swing
- DB in one hand for 10 alt reps then the other other for deadbug