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Training Plan for Friday March 23rd 2018

A1) single arm DB overhead alternating reverse lunges

- 6 sets of 6/6

A2) strict pull ups/ring rows @3113

- 6 sets of 6-10

B) 4 rounds

90s to complete each movement, rest with balance of time

- 20-30 russian kettlebell swings
- 20/18 cal row
- 2 rope climbs/4 rope lowers
- 100m farmer carry - approx 80% bdywt combined

C) 1 round

- 60/60s single leg stand
- 60s straight jacket sit

Notes:

- aim to complete 6 sets of the same rep scheme in part A2)
- choose number of russian swings that can be done with highest efficiency in 1 set
- choose weight that will allow the farmer carry to be unbroken