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Training Plan for Tuesday June 26th 2018

A) 3 rounds or 5 min

- 5/5 kneeling t-spine rotations
- 5 prone dowel behind neck press
- 10 alt shoulder taps with rotation

B) OTM 10 min

even: horizontal pressing

i) 5 push press
ii) 5 DB push press
iii) 5/5 standing landmine push press
iv) 5/5 1/2 kneeling offset landmine press
- climb in weight as needed

odd: vertical pulling

i) 4 strict chest to bar pull up
ii) 6 strict pull up
iii) 5 assisted strict pull up @2222
iv) 10 ring row 

C) 3 rounds

- 00:00-2:00: 10-20 - step down box jumps
- 2:00-4:00: 15-25 - i) strict toes to bar ii) v-ups iii) weighted sit ups - approx 15% bdywt
- 4:00-6:00: i) 6-12 ring dips ii) box dips iii) standing banded dips @2222 for all dip variations

D) 2 rounds

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

Notes:

- add weight in part B) as needed
- adhere to red-yellow-green light prescription
- choose a number in part C) for each movement that is sustainable throughout