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Training Plan for Tuesday May 22nd 2018

A) 3 rounds - all R followed by all L

5+5+5+5

- single arm DB high pull
- tall DB muscle snatch
- i) single arm DB shoulder press ii) 1/2 kneeling landmine press
- i) single arm overhead DB alt reverse lunge ii) front rack alt reverse lunge

B) every 90s for 15 min (10 rounds)

i) 5 shoulder press
ii) 5 DB shoulder press
iii) 5/5 1/2 kneeling landmine press

- add weight every other round

C) 14 min to move through

- i) 2 rope climbs ii) 2 three-pull rope climbs iii) 10 asymmetrical alternating ring rows
- i) 10 alt pistols ii) 5/5 skater squats iii) 5/5 bulgarian split squat @4141
- i) 8 plyo push ups ii) 10-20 push ups (aim to be one set)

D) 2 rounds

- 10/10 wall flexion shoulder reps
- 30s static active hang

Notes:

- adhere to green-yellow-red light prescription
- no failed reps in part B)
- add height to plyos as needed