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Training Plan for Thursday July 3rd 2018

A1) deadlift

warm up
- 2 sets of 3 - 55%
- 2 sets of 3 - 65%

working sets
- 5 sets of 3 - approx 75% of 1RM

A2) horizontal pushing

- 5 sets of 10

i) strict handstand push ups
ii) deficit push ups
iii) push ups

B) 14 min to cycle through

- 15 banded russian kb swings
- 20 banded hamstring curls
- 15m reverse sled drag
- 20 cal air bike
- i) 15 strict toes to bar ii) v-ups iii) tuck ups iv) weighted sit ups approx 15% bdywt

C) 1 round

- 60/60s single leg stand with max hip flexion (on other leg)

Notes:

- remove band from kb in part B if needed
- use cal bike to elevate heart rate quickly