programs gym photos nutrition videos

Training Plan for Friday September 14th 2018

A1) turkish get up sequence

- 3 sets per side of

- 5 turkish sit ups
- 5 turkish get ups to knee
- 5 full turkish get ups

A2) rope climbing variations

- 3 sets of

i) 1-2 legless rope climb
ii) 3-5 rope pull ups
iii) 1-2 rope climbs
iv) 1-2 three pull rope climbs
v) 3-5 deficit rope lowers
vi) 3-5 rope lowers + reach

B) OTM 25 min

1 - 40s step down box jumps
2 - 40s row C2 for max distance
3 - 40s DB farmer hold - approx 75% bdywt
4 - 40s bike for max distance
5 - 40s hollow hold variation

C) 2 minutes per side

1/2 kneeling overhead lat stretch
1/2 kneeling shoulder rotations

Notes:

- keep light in part A1)
- choose most skilled variation in part A2)
- steady speed in part in B)