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Training Plan for October 18th 2018

A1) deadlift - singles

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

working sets
- 5 sets of 3 - approx 70%

A2) rope climbing variations

- 5 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

B) 14 min to complete reps of

- 2-10 i) strict muscle ups ii) strict chest to bar pull ups iii) strict pull ups iv) foot elevated pull up v) ring rows
- 10 alt DB snatch 15-25% bdywt - ii) russian kb swing
- 10 dog bone hold DB step ups - same DB

C) 2 minutes per

- narrow stance lat breathing
- glute bridge

Notes:

- keep deadlifts as singles
- practice harder version in part B) and perform less reps