programs gym photos nutrition videos

Training Plan for Friday August 2nd 2019

A) max reps, 1 round of 9 min on 1 min off

00:00 - 9:00
- 16/12 cal bike
- 8/8 single arm DB floor press @15-25% bdywt
9:00 - 10:00
- rest
10:00 -19:00
- 16/12 cal row C2
- 20 goblet reverse lunges (same DB)
19:00-20:00
- rest
20:00 - 29:00
- 10/10 single arm DB russian swings (same DB)
- i) 200m run ii) 20 box step ups
29:00 - 30:00
- rest
30:00 - 39:00
- 10/10 suitcase DB deadlifts (same DB)
- 20 sit ups

B) Accessory

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

Notes:

- focus on hard and aggressive, biking, rowing and running
- focus on moving the DB in all exercises
- use same DB for all exercises
- RPE of 7-8/10