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Training Plan for Monday April 9th 2018

A1) DB floor press

- 5 sets of 15-20 - climbing (go to near failure)

A2) supine chinese plank

- 5 sets of 60s

B) 3 rounds

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

- 15-30 burpees
- 8/8 DB single leg step ups - approx 25% bdywt
- 50 double unders/1 min skipping
- 30-60s gathered time in seated L-sit

C) 1 round

- 2 min dowel sit
- 2 min straight jacket hold

Notes:

- if able to complete 20 reps, increase weight
- goal is as close to 20 reps without going over each time
- reps to failure is ok
- perform all step ups on one leg followed by the other