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Training Plan for Tuesday September 18th 2018

A1) 1/2 kneeling windmill

- 3 sets of 5/5

A2) partner lateral med ball pass

- 3 sets of 10/10

B) 5 sets of 1.1.1

i) split jerk
ii) single arm DB split jerk (per side)
iii) single arm split stance DB press (per side)
iv) split stance landmine press (per side)

C) every 3 min for 4 rounds

- i) 50 double unders ii) 80 single skips
- 10 consecutive i) strict hspu ii) deficit push ups iii) push up
- i) 10 strict toes to bar ii) v-ups iii) tuck ups iv) sit ups
- max weight farmer hold until next 4 min increment 

D) 2 minutes per side

1/2 kneeling overhead lat stretch
1/2 kneeling shoulder rotations

Notes:

- adhere to red-yellow-green light
- choose weight you can hold for entire time in part in C)