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Training Plan for Wednesday October 24th 2018

A) clean segments

- 3-6 sets of

- 1 clean deadlift to above knee
+ 1 clean deadlift to hips
+ 2 cleans

or 3-6 sets of

- 5 romanian deadlift @3111
+ 5 front squats @3111

B) balance of class to cycle through

- 2-10 reps of dip variation @2222
- 2-10 reps of pull up variation
- 30s air bike
- 60s static farmer hold - approx 75% bdywt
- 60 reps med ball chest pass

C) 2 minutes of each

- angry camel breathing
- seated ankle extension stretch

Notes:

- if limited in hip flexion or wrist extension use squats and romanian deadlifts
- choose dip variation in which you can adhere to tempo
- choose pull up variation that allows maximum shoulder retraction