programs gym photos nutrition videos

Training Plan for Monday June 11th 2018

A) OTM 10 min, 5-10 reps of one of the following

i) bar muscle up
ii) dynamic chest to bar pull up
iii) dynamic pull up
iv) strict pull up
v) dynamic swings

or 15-60s active deadhang

B) 30 min to move through rounds of

- 500m row C2 @105% of avg wattage
- 4 D-ball or heavy bag to box - 42"/51"
- i) 30s yoke support hold ii) 30s front rack barbell support hold
- i) 30-60s handstand hold ii) 30-60s pike hold iii) overhead barbell hold iv) 5.5/5.5 shoulder CARS
- i) 10 alt pistols ii) 5/5 skater squats iii) 5/5 bulgarian split squats @3131

C) 1 round

- 15 slow dislocates - narrow as possible
- 2 min couch stretch per side


- adhere to red-yellow-green light prescription
- adhere to rowing prescription
- yoke is 180lbs
- green light is required for handstand hold
- yellow light is required for pike or barbell hold
- CARS are prescription for red light