programs gym photos nutrition videos

Training Plan for Friday September 28th 2018

A1) DB floor press

- climb to a challenging set of 20 over approx 5 sets

A2) rope climbing variations

- 5 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) in team of 3-5

relay style - every 5-6 min for 4-5 rounds each team member completes

- 15m sled pull
- 15m sled push
i) 185+ ii) 150 iii) 115 iv) 90

C) 2 minutes per

- narrow stance lat breathing
- glute bridge

Notes:

- choose harder A2) variation
- sled should move at same pace all 4 rounds