programs gym photos nutrition videos

Training Plan for Saturday August 4th 2018

A) deadlift

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

0:00 - 5 reps - 65% of 3RM
3:00 - 5 reps - 70%
6:00 - 3 reps - 75%
9:00 - 3 reps - 80%
12:00 - 3 reps - 85%
15:00 - 1 rep - 88%
18:00 - 1 rep - 88%

B) 18 min with a partner trading off rounds

- 10 burpees
- i) 30 double unders ii) 50 single skips iii) 4 cal bike

C) 1 round

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

Notes:

- adhere to deadlift percentages
- adhere to clock during deadlifts