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Training Plan for Friday January 3rd 2020

20 min to complete sets of

A1) bench press

- 5 @2121 @55-70% of 3RM

A2) kneeling palof press + twist

- sets of 8/8

A3) med ball hamstring curls

- sets of 12

20 min to complete sets of

B1) barbell bent over row

- 5 reps @2121 - climbing

B2) bent knee dead-bug palof press

- sets of 8/8

B3) med ball kang squats

- sets of 12 - climbing

C) Accessory

2 min pec stretch per side
30 elevated calf raises @3111

Notes:

- adhere to tempo during bench press and bent over row
- focus on stability and rigidness during palof presses
- look for hamstring tension during hamstring curls and kang squat
- RPE of 7/10