programs gym photos nutrition videos

Training Plan for Tuesday December 17th 2019

A1) single arm DB bench press

@1131

- 2 sets of 5/5 - 8/10
- 2 sets of 5/5 - 9/10

A2) single arm three point DB row

@1131

- 2 sets of 5/5 - 8/10
- 2 sets of 5/5 - 9/10

A3) chin over bar hold

- 4 sets of 15-60s - add weight as needed

B) 18 min of 1:30 min on :30 off to complete max reps

- 10 lateral box jump overs (step down)

- 5 strict midline variation (hardest variation possible)

- 20 alt reverse lunges - bdywt

C) Accessory 

2 min pec stretch per side
2 min dowel sit

Notes:

- adhere to tempo during bench press and DB row
- weights will be lighter than usual due to tempo
- add weight to chin over bar hold if you can hold for 60s
- aim to move with speed but control during part B)
- RPE of 7/10