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Training Plan for Wednesday July 11th 2018

A1) deadlift

warm up
- 2 sets of 1.1.1. - 55%
- 2 sets of 1.1.1. - 65%

working sets
- 3 sets of 1.1.1. - approx 70% of 1RM @3131

A2) vertical pulling

3 sets of

i) 4 strict chest to bar pull ups
ii) 6 strict pull ups
iii) 5 assisted strict pull up @2222
iv) 10 ring row 

B) 17 min to complete

2 rounds

- i) 3 rope climbs ii) 3 three pull rope climbs iii) 3 rope lowers
- 20 step down box jumps
- i) 400m run ii) 800m bike

2 rounds

- i) 50 double unders ii) 100 singles
- 20 goblet squats - approx 25% bdywt
- i) 400m run ii) 800m bike

C) 2 rounds

- 2 min dowel sit
- 2 min couch stretch per side

Notes:

- adhere to tempo in the deadlift
- sets in for pull ups in part A) should be complete in one set
- run unless injured in part B)