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Training Plan for Friday October 6th 2017


A1) shoulder press

3 sets of 5 at 85%

or landmine press
sets 5 climbing

A2) DB pull over

4 sets of 8-12


18 minutes cycle through the following:

15m seated sled pull - approx 100% bdywt
3-6 strict hspu/pike variations/push ups @3111
60s static KB farmer hold
6/6 tall DB muscle snatch 


2 rounds

1 min seated shoulder extension stretch
20 kneeling scap push ups