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Training Plan for Tuesday September 4th 2018

A1) deadlift - reset each rep

after 5 min of warm up and set up, on a running clock perform a set every 3:00

0:00 - 5 reps - 65% of 3RM
3:00 - 5 reps - 70%
6:00 - 3 reps - 75%
9:00 - 3 reps - 75%
12:00 - 2 reps - 80%
15:00 - 2 rep - 80%
18:00 - 2 rep - 80%

A2) handstand variations

- 3-5 sets of 30-60s

i) freestanding handstand
ii) nose to wall handstand
iii) heels on wall handstand
iv) pike variation
v) overhead DB hold
vi) plank hold

B) 8 min to complete max reps of

- i) 40 double unders ii) 60 single skips
- i) 8 strict toes to bar ii) 8 v-ups iii) 10 tuck ups iv) 10 sit ups

C) 1 round

- 2 min straight leg wall traction
- 2 min static lunge per leg

Notes:

- choose "easier" handstand option and hold for longer
- all deadlifts should have a reset