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Training Plan for October 10th 2018

A1) 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)

A2) rope climbing variations

- 5 sets of

i) 1-2 legless rope climb
ii) 3-5 rope pull ups
iii) 1-2 rope climbs
iv) 1-2 three pull rope climbs
v) 3-5 deficit rope lowers
vi) 3-5 rope lowers

B) 4 rounds - 1 min max reps per station

- i) double unders ii) single skips

- front plank variation

- step down box jumps

- empty barbell bicep curls @1133

C) 2 minutes per side

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


- adhere to red-yellow-green light
- do not move quickly through bicep curls - adhere to tempo