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Training Plan for Saturday July 7th 2018

A1) i) shoulder press + push press (barbell or DB)

- 4-6 sets of 3+max reps (capped at 10)

ii) 1/2 kneeling landmine press

- 5 sets of 5/5 @3131

A2) side plank

4-6 sets of 30/30s

25 min to complete max reps, with a partner trading off rounds

1 mile run

rest until 10 min mark, then with a partner complete

- 16 box jump overs
- 16 thrusters 45/35

D) 3 rounds

- 25 banded tricep extensions
- 30-60s deadhang hold

Notes:

- adhere to red-yellow-green light
- no standing needed on box jump overs
- record 1 mile run tim