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Training Plan for Saturday June 2nd 2018

A1) i) shoulder press + push press

- 7 sets of 3+max capped at 10

ii) 1/2 kneeling landmine press

- 5 sets of 5/5 @3131

A2) static hanging bent knee hang

- 7 sets of 15-45s

B) 16 min to complete

3 rounds

- i) 7 strict hspu ii) 10 pike push ups iii) 12 push ups
- 14 DB front squats -
- i) 1 rope climb ii) 1 three-pull rope climb iii) 3 rope lowers

C) 1 round

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

Notes:

- keep push press smooth and controlled
- ensure to avoid over extended lumbar spine in part A2)