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Training Plan for Monday January 7th 2018

RPE 7/10

A1) back rack reverse lunges

- 5 sets of 10 alternating - climbing

A2) side over arch

- 5 sets of 6/6

A3) single arm DB shoulder press - 3 sets of 6/6 - @1112

B) 12 min to complete "Woodlands"

3 rounds

- 20 step down box jumps
- i) 20 strict toes to bar ii) 20 v-ups iii) tuck ups iv) sit ups
- i) 20 strict hspu ii) standing DB shoulder press iii) push up iv) DB floor press

C) Accessory

- 2 min kneeling hip rotations per side
- 2 min 1/2 kneeling overhead lat stretch per side

Notes: 

- lunges should be challenging but the last set should be near the heaviest you could do for 10 reps
- goal is to finish B) under time cap, choose variations to allow you to finish between 9-11 minutes