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Training Plan for Friday June 1st 2018

A) i) shoulder wall flexion test

- green - fist to wall
- yellow- thumb to wall
- red - unable to touch wall

ii) reps of wall shoulder flexion

2 sets of 6/6

B) OTM 10 min, 5-10 reps of one of the following

i) bar muscle up
ii) dynamic chest to bar pull up
iii) dynamic pull up
iv) strict pull up
v) dynamic swings

or 15-60s active deadhang

C) every 5 min for 4 rounds

- 30m sled push - approx bdywt
- i) 200m run ii) 100m med ball carry

D) 1 round

- 20 floor or wall angels
- 10/10 + 10/10 banded elbow rotations


- adhere to green-yellow-red light prescription
- no failed reps in part B)
- adhere to sled prescription even if it's "too easy"