u/CupEfficient7277

i seen other post but all apps were paid

.

i made a plan using the most common exercises i see here idk if its good or not.

Day A

• Halos (warm-up)

• Dead clean → strict press: 4 × 5

• Front rack hold: 3 × 40 sec

• Single-leg RDL: 3 × 7

• Slow goblet squat: 4 × 8

⸻

Day B

• Halos (warm-up)

• Two-hand swings: 6 × 15

• High pulls: 4 × 5

• Suitcase carry: 4 × 40 m

• Rack marching: 3 × 35 steps

⸻

Day C

• Circle push-ups (warm-up): 2 × 5

Superset A

• KB rows: 5 × 10

• Decline push-ups: 5 × 10

Superset B

• KB towel curls: 3 × 6

• Kettlebell Push-ups: 3 × 6

is there any guidelines for such cases?

.

What else other than swings+clean and press?

since i started giving LA i really hated IANB im thinking to start using one of these 2 techniques, any tips?

i did a class 2 restoration today, when i came to finishing the patient said that the filling is high so i adjusted it with articulating paper but after i finished the patient still said it feels high would you trust the articulating paper or keep adjusting based on the patient even if no marks are shown

.

.