programs gym photos nutrition videos

Training Plan for Friday July 14th 2017


Skill/Lift:

A1) pulling variation

5 sets of 1 of the following @4213

i - 3 strict chest to bar
ii - 6 strict pull ups - up to red band
iii - 8 ring rows
or
iv - 15m seated sled pull - approx 115% bdywt

A2) front rack single leg step up (no offset)

5 sets of 5/5

Conditioning:

"Rockin"

every 3 min for 5 rounds

3 bar muscle ups/6 chest to bar pull ups/8 pull ups/12 ring rows
9 push ups
12 burpee box jump overs

Accessory:

2 rounds

20 banded pull throughs
20/20 palofs press