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Training Plan for Monday April 23rd 2018

A1) standing DB shoulder press/ 1/2 kneeling alt DB shoulder press

- 5 sets of 10 reps - climbing (goal is all to eventually reach @45% bdywt)

A2) static bent knee hang

- 5 sets of 30-60s

B) 4 rounds - 1 min max reps per station

- push ups
- strict chest to bar/strict pull ups/ring rows AHAP
- double unders/skipping
- wall balls 4-8% 3RM F.S.

C) 1 round

- 2 min dowel sit
- 2 min straight jacket hold

Notes:

- standing shoulder press if mobility allows
- alt DB press if kneeling
- all sets must be sets of 10
- hold knees as high as possible with posterior tilt during A2)
- pick hardest gymnastics progression in part B) - less reps harder option