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Training Plan for Thursday September 5th 2019

A1) 18 min

complete one of the following

1) bench press 2) shoulder press

set 1: 12 reps @6/10
set 2: 12 reps @6/10
set 3: 10 reps @7/10
set 4: 10 reps @7/10
set 5: 8 reps @8/10
set 6: 8 reps @8/10

A2) single arm DB high pull

- 6 sets of 6/6 @2222

A3) banded palof rotations

- 6 sets of 8/8

B) 5 min to complete max reps

"Cal-if-or-ni-a"

- 7 wall balls @4-8% of 3RM front squat
- 7 burpees

rest 1 min

- repeat

C) Accessory

- 20/20 banded terminal knee extensions with 2s pause
- 10 prone Y's with 2s hold
- 8/8 reps of banded pull in plank 

Notes:

- no missed reps during part A1)
- make jumps as needed based on RPE
- aim for high pull to be as close to 30% bdywt as possible while using the tempo
- keep hips stiff and rotate through upper back during A3)
- aim for all wall ball reps to consecutive
- RPE of 8/10