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Training Plan for Wednesday December 6th 2017


A1) quake bar bench press

3 sets of 15

A2) midline variation

3 sets of 8 of one of the following

i - dragon flags
ii - laying leg lowers
iii - reverse curl up


complete max reps with a partner, trading off movements for 16 min

- 50 double unders/60s skipping
- 1 rope climb/5 strict pull up/3 rope lowers
- 25 tuck ups


2 rounds

60s dowel sit
60s seal stretch