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Training Plan for Wednesday October 3rd 2018

A) deadlift - singles

warm up
- 2 sets of 3 - 60% of 1RM
- 2 sets of 3 - 65%
- 2 sets of 3 - 70%

working sets
- 3 sets of 3 - approx 75%

B) 15 min to complete

- i) 400m run ii) 450m row
- 40 alt farmer hold box step ups - approx 15-25% bdywt
- i) 300m run ii) 350m row
- 30 alt farmer hold box step ups - knee height
- i) 200m run ii) 250m row
- 20 alt farmer hold box step ups
- i) 100m run ii) 150m row
- 10 alt farmer hold box step ups

C) 2 minutes per side

- 1/2 kneeling overhead lat stretch
- 1/2 kneeling shoulder rotations

Notes:

- all deadlifts should be singles but without a regrip
- avoid stepping too quickly during step ups - control and position are the bias