programs gym photos nutrition videos

Training Plan for Wednesday October 17th 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) L-sit variation

- 5 sets of 20-60s

i) hanging
ii) ring support
iii) parallette
iv) seated
v) double leg KB lift-offs


- use the following rep scheme to climb to a 3RM front squat

- 5-5-4-4-3-3-3

B) 20 min to complete

"Yellow Jacket"

12-5 of

- i) thrusters ii) front squats - 30-35% of A)
- i) 300m run ii) 600m bike

compare to wed july 25


C) 2 minutes per side

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


- adhere to red-yellow-green light
- attempt to keep thrusters in consecutive sets