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Training Plan for Saturday October 7th 2017

Skill/Lift:

A1) box squat

sets of 5 to warm up
then 10 sets of 2 at 75%
- 45s rest between sets

A2) max weighted pull ups/chin over bar hold/ring row hold

10 sets of 1-2 or 30-60s

Conditioning:

13 min to complete max reps of

12 alternating pistols/skater squats/bulgarian split squats
100 double unders/90s of skipping
5 bar muscle ups/8 chest to bar/10 pull ups/12 ring rows

Accessory:

2 min dowel sit
60s seated shoulder flexion hold