programs gym photos nutrition videos

Training Plan for Wednesday October 30th 2019

A) 3 rounds of

- 60s farmer hold @30-40% bdywt per hand

- 60s handstand practice or plank hold

> green light) handstand practice
> yellow light) pike hold or wall walk
> red light) plank hold

- 10-30s chin over bar hold (supinated grip)

- 5/5 crossover step ups @2121

B) OTM 00:00 - 5:00 min

- 8-20 wall balls

OTM 6:00 - 11:00 min

- 30-90 skips or double unders

OTM 12:00 - 17:00 min

- 5-20 weighted sit ups @10-20% bdywt

C) Accessory

- 5 wristies
- 8.8.8.8 banded elbow circles 

Notes:

- use weights that allow to you hold the farmer hold for entire 60s each round
- adhere to red-yellow-green light in part A)
- if able to hold 30s easily during chin over bar hold, add weight
- stay as square as possible during crossover step ups
- the same number of reps should be completed in each set for each exercise in part B)
- RPE of 7/10