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Training Plan for Wednesday December 5th 2018

A) deadlift - singles

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

0:00 - 5 reps - 60% of 1RM
3:00 - 5 reps - 65%
6:00 - 3 reps - 70%
9:00 - 3 reps - 75%
12:00 - 3 reps - 75%
15:00 - 3 reps - 75%
18:00 - 3 reps - 75%

B) take balance of class to complete rounds of

- 15m sled pull
- 15m sled push
- 60s DB farmer hold - approx 3/4 bdywt
- 50/50m front rack KB carry - approx 25% bdywt

or
C1) 10 min air bike - record avg watts and cal
or
C2) 2km row - record - avg watts and time


D) 2 minutes of each

- angry camel breathing
- seated ankle extension stretch

Notes:

- deadlifts should all have reset - no touch n go
- focus on sled speed over weight
- row or bike and record watts on board and time or cals in Train Heroic if not complete