programs gym photos nutrition videos

Training Plan for Thursday May 10th 2018

A) 3 rounds

- 5/5 single arm DB high pull
- 5/5 tall DB muscle snatch
- 5/5 single arm DB shoulder press
- i) 5/5 single arm overhead DB alt reverse lunge ii) 5/5 front rack alt reverse lunge

B) every 90s for 15 min (10 rounds)

i) 5 shoulder press
ii) 5 DB shoulder press
iii) 5/5 1/2 kneeling landmine press

- add weight every other round

C) 10 min to complete max reps

- 6/6 single arm DB push press - approx 20-25% bdywt
- 25 double unders/50 singles

D) 2 rounds

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

Notes:

- focus on position and control over speed in part A)
- use green-yellow-red to determine appropriate variation in part B)