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Training Plan for Monday July 1st 2019

every 1:30 min on a running clock for 42:00 min

A) 4-10 (per arm)

- green/yellow light: single arm DB front squats

- green/yellow/red light: single arm DB thrusters 10-15% of 3RM f.squat

00:00 - 1:30 - 3:00 - 4:30
6:00 - 7:30 - 9:00 - 10:30

B) 100-300m run or 3x bike if injured

12:00 - 13:30 - 15:00 - 16:30
18:00 - 19:30 - 21:00 - 22:30

C) 100-300m row C2 @115-145%

24:00 - 25:30 - 27:00 - 28:30
30:00 - 31:30 - 33:00 - 34:30

D) Accessory

2 rounds, unbroken sets of

- 20 double DB hammer curls

- 20 banded tricep extensions

- 20 alt shoulder taps with 3s pause

Notes:

- 2 min dowel sit
- 30/30s bent arm DB hold
- 10/10 seated banded ankle extensions

Notes:

- adhere to green, yellow, red, light overhead prescriptions for best results
- aim for minimum of 20s rest and a max of 45s each round
- use same rep scheme for all rounds of front squats
- use same run distance for all 8 rounds
- use same row distance for all 8 rounds
- aim to complete all of part D) sets in consecutive reps
- RPE of 7/10