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Training Plan for Tuesday April 17th 2018

A1) DB floor press

- 5 sets of 15-20 - climbing (go to near failure)

A2) supine chinese plank

- 5 sets of 60s

A3) strict pull up/chin over bar hold

- 5 sets of 3-10/15-30s

B) every 4 min for 4 rounds

- 10-30 burpees
- 200m run/250m row/400m air bike

* should have approx 1 min rest each round

C) 1 round

- 2 min dowel sit
- 2 min straight jacket hold

Notes:

- if able to complete 20 reps, increase weight
- goal is as close to 20 reps without going over each time
- reps to failure is ok
- one attempt per set in pull ups in part A)
- should be approx 1 min of rest each round in part B)