programs gym photos nutrition videos

Training Plan for Tuesday November 6th 2018

A1) deadlift

- 2 sets of 5 - 65%
- 2 sets of 4 - 70%
- 2 sets of 3 - 75%

A2) dip variation

- 6 sets of 3-10 @2222

A3) pull up variation

- 6 sets of 3-10

B) balance of class to to cycle through - goal is to complete 3 rounds

- 60s static farmer DB hold - approx 75% bdywt total
- 30/30s single arm front rack Kb hold - approx 25% bdywt
- 60s air bike
- 60s front plank
- 60s to gather max time in deadhang

C) 2 minutes of each

- angry camel breathing
- seated ankle extension stretch

Notes:

- choose dip variation in which you can adhere to tempo
- choose pull up variation that allows maximum shoulder retraction