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