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Training Plan for Thursday October 19th 2017


A1) shoulder press


or behind the neck press
2 sets of 5 at 70% @3111

or landmine press
sets of 5 climbing

A2) DB pull over

4 sets of 8-12

A3) handstand hold/pike hold/overhead barbell hold

4 sets of 20-60s


"Purple Python"

10 min to complete max reps

25 wall balls
6 strict hspu/8 DB shoulder press/10 push ups


2 rounds

25 seated banded rows
25 banded tricep extensions