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Training Plan for Monday February 24th 2020

A) every 1:30 min for 12 rounds

00:00 - 7:30 - 15:00

- 8-20 cal bike (approx 45s)

1:30 - 9:00 - 16:30

- 8-10 per side of single-arm incline DB bench press - 20" - climbing

3:00 - 10:30 - 18:00

- 20-30 banded glute bridges

4:30 - 12:00 - 19:30

- 20-30 russian KB swings @25-35% bdywt

6:00 - 13:30 - 21:00

- 20-30 front rack reverse lunges @20-40% bdywt (bar or DB)

B1) complex of

- 1 deadlift
+ 2 RDL to above knee
+ 2 RDL to below knee
+ 2 deadlifts

- 4 sets @45-50-55-55%

B2) 20-40s plank hold

> bent elbow
> straight arm
> rings
> single arm
> single arm ring

C) OTM 4 min

- 3-6 strict midline variation

- 10-30 skips or double-unders

D) Accessory

- 2 min soft tissue glutes and hamstrings
- 2 min wall traction

Notes:

- in the event of large classes, start second group at 45s
- aim to be on the bike for less than 45s but achieve as many cals as possible
- climb as needed in DB bench press but no failed reps
- use bar or DB as needed during lunges
- be sure to hold on to the bar for all 7 reps
- try to keep a double overhand grip the whole time
- use plank variation that allows for the best position and the greatest amount of time
- use a midline variation that allows for consecutive reps the whole time
- sub bike for 20s if unable to skip
- RPE of 8/10