Friday, 24 August 2012

RPT Wk1 W/O3

So looking at the app from which I calculate my loads, I should have started week 1 with lighter weights.  Oh for the last session, these numbers are approximates as I'm not sure what numbers to use in the transition from 531 to RPT (especially in a deloaded phase).

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, front lunges + floor touches, front/side/turning kicks)
2. Manna Progression (three rounds for time)
3. Deadlift (4x115, 6x96, 8x77)
4. Wall Walk (3, 3)
5. Backbridge (15s)

Shoulder Prehabilitation
6. External Shoulder Rotations (12)
7. External Shoulder Rotations (12)

8. 321 (8L, 8L, 8L)/Bouldering

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