programs gym photos nutrition videos

Workout For Monday March 27th 2017


Skill:

gather 1 minute seated shoulder flexion hold
difficulty should be 15-20s per attempt

Lift:

A1) deadlift

1RM

A2) hspu variation

4 sets of one of the following

3 or more handstand push ups
or 3 kick up negatives (kick down briefly between each one)
or 5-7 seated db shoulder press - as close to 50% bodyweight for consecutive reps

Conditioning:

"Green Monster"

12 min to complete max reps of

21 russian kb swings
15 burpees
200m run
30s rest

Accessory:

3 sets of 10-15 dowel dislocates
60 butterfly glute bridge
then
2 minutes deep lat breathing