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Training Plan for Saturday November 17th 2018

5 sets

A1) farmer hold DB step ups @3131

- 8 reps R leg
- 8 reps L leg

A2) 3-10 reps of

i) deficit strict hspu
ii) strict hspu
iii) standing DB shoulder press
iv) push up

A3) pull up variation

- sets of 3-10

B) OTM 15 min

- 1: 8-16 step down box jumps
- 2: 15-25 v-ups/tuck ups/sit ups
- 3: 10-30 air squats 

D) 2 minutes of each

- half kneeling ankle flexion stretch
- 10 second ankle rotations

Notes:

- choose pull up variation that allows maximum shoulder retraction