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Training Plan for Tuesday January 29th 2019

every 3 mins for 6 rounds complete - A1) and A2)

A1) deadlift - touch n go at tempo of @20X1

- 1 set of 5 - 60%
- 1 set of 4 - 65%
- 1 set of 3 - 70%
- 3 sets of 8 - 60%

A2) strict pull up variation

- 6 sets of 3-10

B) 15 min to complete "100 Reps to Freedom"

5 rounds

- i) 20 devil press ii) no jump DB burpee - approx 15-20% bdywt per hand
- i) 200m run ii) 400m bike

C) Accessory

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

Notes:

- complete both exercises in 3 min window for part A)
- stagger start as needed to allow for ease of use on the ropes
- complete pistol variation that will ensure you are able to keep moving and not fail reps