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Training Plan for Tuesday May 1st 2018

A1) standing DB shoulder press/ 1/2 kneeling alt DB shoulder press

- 5 sets of 10 reps - climbing (goal is all to eventually reach @45% bdywt)

A2) side plank

- 5 sets of 30/30s

B) 0:00-5:00 min to complete one of the following

21-15-9/15-12-9/12-9-6

- strict hspu/push up
- dynamic chest to bar/dynamic pull ups/strict pull ups/ring rows AHAP

5:00-10:00 min to rest

10:00-15:00 min to complete one of the following

21-15-9/15-12-9/12-9-6

- strict hspu/push up
- dynamic chest to bar/dynamic pull ups/strict pull ups/ring rows AHAP

C) 1 round

- 5 wristys
- 10/10/10/10 banded fixed elbow rotations

Notes:

- standing shoulder press if mobility allows
- alt DB press if kneeling
- all sets must be sets of 10
- stack shoulders in side plank
- pick hardest gymnastics progression in part B) - less reps harder option