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Training Plan for Tuesday July 17th 2018

A) 3 rounds or 5 min

- 5/5 floor/wall flexion reps
- 10 alt shoulder taps with rotation

B1) vertical pressing

- 5 sets of 1.1.1.1.1 - climbing

i) push press
ii) DB push press
iii) standing landmine push press
iv) 1/2 kneeling offset landmine press

B2) midline isometric

i) seated L-sit ii) straight leg deadbug

- 5 sets of 10-60s

C) every 4 min for 4 rounds

- 200/250m row C2
- front plank until 2 min mark
- max push ups until 3 min mark
- rest until 4 min mark

group 2

start rowing 2 min
plank until 4 min
push up until 5 min
rest until 6 min

D) 2 rounds

- 10 push up to plank
- 8/8 single arm prone snow angels

Notes:

- goal is to hold L-sit for as long as possible each round
- coaches will organize groups for part C)