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Training Plan for Friday August 23rd 2019

every 2 min for 34:00 min

A) 5 rounds of

- 1) 100-300m run 2) 300-600m bike

00:00 - 2:00 - 4:00 - 6:00 - 8:00

10:00 rest

B) 5 rounds of

- 3-10 strict push up variation
- 1.1.1.1 high power box jumps

12:00 - 14:00 - 16:00 - 18:00 - 20:00

22:00 rest

C) 5 rounds of

- 3-10 strict pull up variation
- 1.1.1.1 broad jumps

24:00 - 26:00 - 28:00 - 30:00 - 32:00

D) 2 rounds

- 50/50m single arm farmer carry @35-45% bdywt
- 20 reps of sit ups, tuck ups or v-ups

C) Accessory

- 2 min dowel sit
- 5/5 per arm - bent arm elbow rotations with dowel

Notes:

- use same run or bike distance each round
- aim for max power and max force during the power box jumps and broad jumps
- use push and pull variation that is one level harder than you have already complete 5 sets of 10 at
- farmer carry should be as heavy as possible - no resting during carry is preferred
- all sit ups reps should be done without stopping
- RPE of 6/10