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Training Plan for Saturday March 2nd 2019

A1) single arm DB high pull

- 5 sets of 5/5 climbing @2121

A2) side plank

- 5 sets of 30/30s

A3) single arm DB shoulder press

- 5 sets of 5/5 climbing @2121

A4) strict midline variation

- 5 sets of 3-10

B) solo, or with a partner trading as needed for 20 min

- 10 step down box jumps
- 20 alt DB step ups @15-25% bdywt (one DB)
- 30 single arm DB push press @15-25% bdywt

C) Accessory 

- 10 reps 5 second standing shoulder extension hold
- 10 reps prone Y

Notes:

- adhere to tempos in part A)
- choose midline variation to allow for more reps
- one DB for all of part B) is preferred
- suggested RPE of 7-8/10