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Training Plan Saturday September 1st 2018

A) bench press

- use the following rep scheme to climb to a heavy set of 3

- 5-5-4-4-3-3-3

B) OTM 12 min - choose one of the following rep schemes

- 2-4-6
- 3-6-9
- 4-8-12
- 5-10-15 of

- i) dynamic pull ups ii) strict pull ups iii) ring rows
- i) hspu ii) pike variation iii) push up
- i) alt pistols ii) reverse lunges iii) air squats

C) 1 round

- gather 2 min per side of end range shoulder flexion hold
- 5 wristies

Notes:

- no misses on bench press
- avoid spotting on bench press unless dire
- pick rep scheme that is sustainable for entire 12 rounds