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Training Plan for Friday September 27th 2019

A1) band resistance + single arm DB shoulder press

- 5 sets of 6/6 - climbing to 8/10

A2) sit ups or tuck ups or v-ups

- 5 sets of 4-8 @3131

A3) incline prone T-Y-I

- 5 sets of 3 each with 3s hold

B) every 2:30 min for 6 rounds, choose one of the following rep schemes

- 4-8-12
- 5-10-15
- 6-12-18

- power box jumps
- strict pull up variation
- russian kb swings @10-20% of 1RM d.lift

C) Accessory

- 2 min soft tissue quads
- 10/10/10/10 banded knee circles

Notes:

- keep band on chest during A1) no excuses
- aim for best reps possible with tempo rather than more reps without tempo
- choose rep schemes in part B) that will allow for approx 30s of rest each set
- break up sets of pull ups as needed, unbroken is not expected
- RPE of 7/10