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Training Plan for Saturday October 12th 2019

A1) band resistance + single arm DB shoulder press

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

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

- 5 sets of 4/4 @3311 - climbing

B) 18 min with a team of 3-4, relay style

- 5 burpees
- 15m sled push
- 15m sled pull
- 5 wall balls @6-10% of 3RM f.squat

C) Accessory

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

Notes:

- be sure the hand never comes off the chest in A1)
- be sure to keep hips square in A2) remove weight if needed
- work with team of similar bodyweight
- RPE of 8/10