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Workout for Friday April 7th 2017


gather 1 minute seated shoulder flexion hold
difficulty should be 15-20s per attempt"


A1) deadlift

1RM or 5 sets of 5 @ 70%

A2) hspu variation

4 sets of

3 or more handstand push ups
or 3 kick up negatives (kick down briefly between each one)
or 5-7 db shoulder press"


2 min to complete max reps per station

strict t2b/v-up/tuck
rest 1 min
alternating pistols/skater squats/BSS
rest 1 min
pull ups/ring rows
rest 1 min


3 sets

10-15 dowel dislocates
60 butterfly glute bridge
2 minutes deep lat breathing