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Training Plan for Monday September 30th 2019

A1) bench press or shoulder press

- 1 set of 20 @6/10 rpe
- 1 set of 15 @7/10 rpe
- 1 set of 10 @8/10 rpe
- 1 set of 5 @10/10 rpe

A2) single leg RDL (R hand + R foot)

- 4 sets of 4/4 @3311 - climbing

A3) seated wipers (L-sit over DB)

- 4 sets of 8 as slow as possible

B) 14 min to complete

22-18-14-18-22

- front rack DB reverse lunges @15-25% bdywt (one DB)

- 1/2 reps single arm DB hang snatch or russian DB swing

- weighted sit ups

C) Accessory

- 2 min foot elevated traction
- 2 min dowel sit

Notes:

- be sure to leave enough room to increase weight each set in part A1)
- focus on balance and tempo during A2)
- sit with as much hip flexion possible in A3)
- use the same DB for all of B)
- adhere to red-yellow-green light in B)
- RPE of 7/10