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Training Plan for Thursday September 19th 2019

A1) bench press or shoulder press

- 2 sets of 10 @5/10 rpe
- 2 sets of 6 @7/10 rpe
- 2 sets of 2 @9/10 rpe

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

- 6 sets of 3/3 @3131 - climbing

A3) sit ups or tuck ups or v-ups

5 sets of 4-8 @3131

B) 14 min to complete

"Iron Islands"

30-20-10

- DB front squats or DB thrusters @15-25% bdwy per hand
- DB front rack reverse lunges
- DB shoulder press or DB floor press

C) Accessory

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

Notes:

- choose A) based on red-yellow-green light overhead flexion
- focus on tempo over weight in A2)
- aim for best reps possible with tempo rather than more reps without tempo
- aim to avoid setting DB down in B)
- RPE of 8/10