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Training Plan for Thursday June 14th 2018

A) 10 min to work through rounds of

- i) 2 weighted strict pull ups ii) 2-6 strict pull ups iii) 12 alternating asymmetrical ring row
- 5/5 double KB/DB single leg RDL
- i) 10 alternating DB/KB power snatch ii) 10 russian KB swings

 B) 4 min to complete max reps

- 16 wall balls - 4-8% of 3RM f.squat
- 12/16 cal row

2 min rest

4 min to complete max reps

- 12 alt forward single arm front rack lunges - approx 20% bdywt
- i) 200m run ii) 100m farmer carry - same weight as lunges

2 min rest

4 min to complete max reps

- 12 goblet squats - approx 20% bdywt
- 12 burpees

2 min rest

4 min to complete max reps

- 12 alt front rack DB single leg step ups - approx 20% bdywt
- 12 step down box jumps

C) 2 rounds

- 10/10 wall flexion shoulder reps
- 30s static active hang

Notes:

- elevate floor in single leg RDL if needed
- split up class in even groups for equipment purposes in part B)