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Training Plan for Wednesday September 25th 2019

A1) incline DB bench press (20")

- 5 sets of 12 - climbing to 7/10

A2) single leg squat variation

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

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

A3) strict pull up variation

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

B) 2 min on 2 min off with a partner

- 10 lateral box step overs (two foot touch)
- 20 ground to overhead - plate

- partner 2 picks up where partner 1 left off and so on

C) Accessory

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

Notes:

- focus on push up sensation during A1)
- no weight for A3) tempo is the only prescription
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- pick partner of similar fitness rating
- RPE of 7/10