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Training Plan for Tuesday December 10th 2019

A1) incline DB bench press (20"")

- 4 sets of 12 - climbing to 7/10

A2) quake palof press

- 4 sets of 8/8 @22X4

A3) single leg squat variation

- 4 sets of 5/5 @3333 (60s per leg)

- bulgarian split squat
- single leg step ups - (knee height)
- bottom up single leg squat
- pistol

B) 3 min on 1 min off to complete max reps of each

00:00 - 3:00 cal row
3:00 - 4:00 rest
4:00 - 7:00 cal bike
7:00 - 8:00 rest
8:00 - 11:00 sled push + reverse sled drag
11:00 -12:00 rest
12:00 - 15:00 burpees

sled weights @255 @225 @180 @155 @125 @90

C) Accessory

2 min pec stretch per side
30 elevated calf raises @3111

Notes:

- no failed reps during bench press
- focus on completing all reps with tempo at simpler option in part A3) before attempting harder sets
- RPE of 9/10 in part C