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Training Plan for Friday September 20th 2019

5 rounds each

A) 0-2-4-6-8

- 1:20 bike @110-115%
- :40 to complete 8 strict push up variation

B) 12-14-16-18-20

- 1:20 row @110-115%
- :40 to complete 8 strict pull up variation

C) 22-24-26-28-30

2 min to complete
- 100-400m run or 3x bike

D) 34-36-38-40-42

2 min to complete
- max time in front plank until 1:20 mark

C) 2 rounds

- 8/8 single arm DB high pull @2121
- 8/8 standing windmills

Notes:

- use push up variation that is one harder than you can complete 5 sets of 10 at
- use pull up variation that is one harder than you can complete 5 sets of 10 at
- aim for run to take 1:10-1:30s
- use plank variation that you can hold the whole time
- RPE of 9/10