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Training Plan for Monday October 1st 2018

A1) 5 sets of 3

i) split jerk
ii) single arm DB split jerk (per side)
iii) single arm split stance DB press (per side)
iv) split stance landmine press (per side)

A2) L-sit variation

- 5 sets of 15-60s

i) hanging
ii) ring support
iii) parallette
iv) seated
v) double leg KB lift-off

B) 15 min to complete max reps

- 20 step down box jumps
- 30 single arm DB push press - approx 15-25% bdywt
- 40 med ball chest pass
- i) 50 double unders ii) 75 single skips iii) 18/14 cal bike

C) 2 minutes per side

- 1/2 kneeling overhead lat stretch
- 1/2 kneeling shoulder rotations


- adhere to red-yellow-green light prescription
- choose "easier" A2) variation and hold for longer
- box jump is no higher than 24"