programs gym photos nutrition videos

Training Plan for Monday October 22nd 2018

A1) 5 climbing sets of

- 6 i) DB hang cleans ii) DB front squats iii) DB romanian deadlift
+
- 6 i) DB push press ii) DB press iii) landmine press

B) every 3 min for 5 rounds

- i) 1-2 rope climbs ii) 2-4 rope lowers iii) 4-6 strict pull ups iv) 6-8 ring rows

- 10 step down box jumps - knee height

- i) 10 alt reverse DB front rack lunge + shoulder press - 10-15% bdywt ii) alt reverse DB front rack lunges

- front plank until 2:30 mark

C) 2 minutes of each

- kneeling wrist extension stretch
- 10 second closed fist wrist rotations

Notes:

- combine exercises in part A for most appropriate combination
- adhere to red-yellow-green light
- be sure to reverse lunge+press+ forward lunge during part B)