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Training Plan for Monday October 8th 2018

A) deadlift - singles

warm up
- 2 sets of 3 - 60% of 1RM
- 2 sets of 3 - 65%

working sets
- 5 sets of 3 - approx 70%

B) OTM 16 min

1: 10-20 russian kb swings - approx 20% of 1RM deadlift

2: 10-20 wall balls - 6% 3RM f.squat

3: 10-20 i) strict toes to bar ii) hanging leg raise iii) v-ups iv) tuck ups v) sit ups

4: 10-20 cal row C2

C) 2 minutes per

- narrow stance lat breathing
- glute bridge

Notes:

- aim to be done each exercise with 15s of rest each minute