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Training Plan for Thursday January 31st 2019

A1) deadlift @1212

- 1 set of 4 - 65%
- 1 set of 3 - 75%
- 2 sets of 2 - 80%
- 1 set of 3 - 75%
- 1 set of 4 - 65%

A2) strict push up variation

- 6 sets of 3-10

B) OTM 16 min

1: 10-25 cal row C2 @115-125%

2: i) 5-10 toes to bar ii) 10-30 hanging knee to chest iii) 10-30s hanging bent knee hold iv) 10-30s foot anchored sit up hold

3: i) 10-20 alt pistols ii) 6/6 elevated single leg squats iii) 10-20 front rack alt reverse lunges - one DB @approx 15-25% bdywt

4: i) 10-20 DB push press - approx 20% bdywt per hand ii) 5/5,1/2 kneeling landmine press @1112

C) Accessory

- 2 min kneeling hip rotations per side
- 2 min 1/2 kneeling overhead lat stretch per side

Notes:

- lower last rep during deadlifts rather than drop from the top
- choose same numbers and same variations for each round in part B)
- goal is to practice skills more than it is to push the pace