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Training Plan for Monday July 9th 2018

A) 3 rounds or 5 min

- 5/5 kneeling t-spine rotations
- 5 prone dowel behind neck press
- 10 alt shoulder taps with rotation

B) every 1:30s for 5 rounds

reps of 1.1.1.

i) push press
ii) single arm DB push press
iii) standing landmine push press
iv) 1/2 kneeling offset landmine press
- climb in weight as needed

C) 20 min to complete max reps

- 10 consecutive push ups
- i) 20 alt DB snatch - approx 20% bdywt ii) 20 russian kb swings
- 30 burpees
- i) 20 single arm DB thrusters ii) single arm DB front squats
- i) 10 strict toes to bar ii) 15 v-ups iii) 20 tuck ups iv) 20 weighted sit ups approx 15% bdywt

D) 2 rounds

- 10/10 wall or floor shoulder flexion reps
- 5 wristies

Notes:

- ensure reset on push press every rep in part B)
- adhere to red-yellow-green light prescription