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Training Plan for Thursday August 10th 2017


A1) DB shoulder press

5 sets of 10 - climbing

A2) plank on elbows

5 sets of 45-60s



2 rounds

90s to complete each movement, rest with balance of time

400m or 300m run (350m row if unable to run)
10 strict toes to bar/20 tuck ups
20/18 cal row
2 rope climbs/4 rope lowers


2 rounds

5 reps of 5s negative push
20 banded tricep extensions