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Training Plan for Tuesday August 28th 2018

A1) bench press

- 2 sets of 3 - 75% or 3 reps in reserve
- 2 sets of 2 - 85% or 2 reps in reserve

A2) inverted pressing

- 4 sets of 2-10 consecutive reps @2222

i) handstand push ups
ii) pike variations
iii) 1/2 kneeling DB shoulder press
iv) 1/2 kneeling landmine shoulder press (offset)

A3) vertical pulling

- 4 sets of 2-10 consecutive reps

i) strict chest to bar pull up
ii) strict pull up
iii) assisted strict pull up
iv) ring row

B) every 4 min for 3 rounds

- 250/200m row C2
- i) 1 rope climb ii) 3 three pull rope climbs iii) 3 rope lowers

- start second heat at 2 min mark

C) 1 round

- 12/12 wall or floor shoulder flexion reps
- 8/8 single arm prone snow angels

Notes:

- choose "easier" handstand options and perform more reps
- choose "harder" pull up variation and perform less reps
- row at same pace each round in par B)