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Training Plan for Saturday January 12th 2019

RPE 6/10

A1) front squat - rest 60s between sets

- 2 sets of 3 - 65%
- 2 sets of 3 - 70%
- 2 sets of 3 - 75%

A2) palof press

- 6 sets of 5/5 - slower out than in

B) every 4 min for 4 rounds

- 10 unbroken push up variation
- 20 alt DB front rack single leg step ups - one DB approx 15-25% bdywt
- 10/10 single arm DB thrusters 

C) Accessory

- 1 min shoulder extension stretch
- 1 min wrist extensions stretch 

Notes:

- focus on bent knee and hips during palof press in part A2)
- choose same weight for step ups and thrusters in part B)
- if able go from the floor during front squats by starting with a clean