programs gym photos nutrition videos

Training Plan for Monday July 22nd 2019

A) every 2:00 for 4 rounds

- 100-150-200-300m run

every 2:00 for 4 rounds

- 100-400m row C2 (75-90s @110-140% of avg watts)

every 2:00 for 4 rounds

- 15-60m walking lunges

every 2:00 for 4 rounds

- 300-900m bike (75-90s @110-140% of avg watts)

B) 3 sets of

- 15 russian KB swings @10-20% of 1 RM d.lift

- 1-10 reps of strict pulling variation or rope climb practice

C) Accessory

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

Notes:

- keep same distances each round in all exercises
- aim to work for approx 1:20 each round
- rest as needed during part B)
- RPE of 8/10