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Training Plan for Monday September 17th 2018

A1) deadlift - singles

warm up
- 2 sets of 3 - 60% of 1RM
- 2 sets of 3 - 65%
- 2 sets of 3 - 70%

working sets
- 3 sets of 3 - approx 75%

A2) rope climbing variations

- 3 sets of

i) 1-2 legless rope climb
ii) 3-5 rope pull ups
iii) 1-2 rope climbs
iv) 1-2 three pull rope climbs
v) 3-5 deficit rope lowers
vi) 3-5 rope lowers + reach

B) 14 min to complete max rounds

- 20 step down box jump overs
- i) 20 alt DB snatch - approx 20% bdywt ii) russian kb swings
- i) 200m run ii) 100 single skips iii) 400m bike

C) 2 minutes per side

frog stretch
kneeling hip rotations

Notes:

- avoid touch and go on deadlift
- choose most skilled variation in part A2)
- run is the prescribed exercise in part B)