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Training Plan for Monday May 14th 2018

A) 3 rounds

- i) 50/50m DB overhead carry ii) 6/6+6/6 shoulder CARS
- 50/50m bent arm DB carry
- 20s hollow hold+20s hollow rocks+20s tuck up or v-up

B1) i) shoulder press ii) DB shoulder press

- 5 sets of 2 - climbing (no missed reps)

ii) 1/2 kneeling landmine press

- 5 sets of 5/5 @3131

B2) DB weighted sit up

- 5 sets of 10

C) 14 min to complete

24-18-12-6 or 18-12-6

- i) dynamic pull ups ii) strict pull ups iii) asymmetrical alternating ring rows
- thrusters - approx 25% of 3RM f.squat

D) 1 round

- 20 floor or wall angels
- 10/10 + 10/10 banded elbow rotations

Notes:

- perform overhead carry or shoulder CARS in part A)
- use green-yellow-red light to determine pressing variation
- choose the rep scheme and movements that will allow you to finish in under 14 min for part C)