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Training Plan for Saturday August 25th 2018

A1) deadlift

after 5 min of warm up and set up, on a running clock perform a set every 3:00

0:00 - 10 reps - 65% of 3RM
4:00 - 8 reps - 70%
8:00 - 6 reps - 75%
12:00 - 4 reps - 80%

A2) ) handstand variations

- 4 sets of 30-60s

i) free standing handstand
ii) nose to wall handstand
iii) heels on wall handstand
iv) pike variation
v) overhead DB hold
vi) plank hold

B) every 4 min for 4 rounds

30s max distance sled push
rest 3:30

C) 1 round

- 2 min straight leg wall traction
- 2 min static lunge per leg

Notes:

- complete A1) and A2) inside of each 4 min window
- choose harder variation and hold for longer in part A2)
- sled will be 225/185/135/115