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Training Plan for Tuesday October 15th 2019

A1) bench press or shoulder press

- 1 set of 12 @6/10 rpe
- 1 set of 9 @7/10 rpe
- 1 set of 6 @8/10 rpe
- 1 set of 3 @10/10 rpe (3RM)

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

- 4 sets of 4/4 @3311 - climbing

A3) strict pull up variation

- 4 sets of 3-10 reps, rest 30s, 3-10 reps

B) every 4 min for 4 rounds

- 5 deadlifts @60-70% @3011

- 200-400m run or 3x bike (approx 1:15)

- strict push up variation until 3:30 mark

C) Accessory

- 2 min foot elevated traction
- 2 min dowel sit

Notes:

 - work up to 3RM during A1) this is TEST DAY
- tempo is the priority in A2) add weight as needed
- use pull up variation that is one harder you can complete 5 sets of 10 at
- use deadlift percent in the range given that allows all 5 reps to be complete in a row
- aim to make the run or bike take approx 1:15s
- practice small sets and aim to stay consistent during push ups in part B)
- RPE of 9/10