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Training Plan for Wednesday July 5th 2017


A1) pulling variation

5 sets of 1 of the following @4213

i - 3 strict chest to bar
ii - 6 strict pull ups - up to red band
iii - 8 ring rows
iv - 15m seated sled pull - approx 115% bdywt

A2) kb front rack single leg step up (offset)

5 sets of 5/5


20 min to complete max reps


2 ring muscle ups/2 bar muscle ups/5 chest to bar pull ups/8 pull ups/10 ring rows
4 hspu/6 pike/6 DB shoulder press/8 push ups
8 kb swings

goal is 10+ rounds


2 rounds

30/30s overhead DB hold - approx 25% bdywt
30s active squat