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Training Plan for Saturday October 13th 2018

A1) overhead split stance variation

- 4 sets of 3 reps of one the following

i) tall split jerks
ii) single arm tall DB split jerks
iii) single arm DB push press
iv) single arm split stance DB press
v) split stance landmine press

A2) turkish get up sequence

- 4 sets per side of

- 3 turkish sit ups
- 3 turkish get ups to knee
- 3 full turkish get ups

B) balance of time to cycle through

- 15m supine overhead sled pull + 15m sled drag i) 90 ii) 105 iii) 115 iv) 125

- 60/60s standing plate pinch

- 50/50m bent arm KB walk

- 100m double front rack DB carry - approx 50% bdywt

- 30/30s side plank

C) 2 minutes per side

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


- adhere to red-yellow-green light
- keep fingers straight during plate pinch