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Training Plan for Wednesday 21st 2018

A) OTM 18 min

- 1: 15s chest to bar hold/20s chin over bar hold/30s ring to chest hold
- 2: 6/6 alternating reaching DB skater squats
- 3: 15/15s offset plank hold"

B) every 3 min for 4 rounds

- 250/200m row C2
- 15-25 consecutive wall balls - 4-8% of 3RM front squat

C) 2 rounds

- 8/8 single leg elevated glute bridge @3131
- 15 seated banded rows @3131

Notes:

- be sure chest is touching bar
- up to red band is allowed for hold
- try to keep all rounds the same for part B)