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Training Plan for Thursday February 6th 2020

A1) 3 rounds (0-5, 5-10, 10-15)

in a 5 min window complete

push-up drop sets

A2) three-point DB row

- 8/8 reps @45-55% bdywt

B) 15 min to complete

- 1000m row C2 @75%

- rest 1-2 min

- 750m row C2 @80%

- rest 1-2 min

- 500m row C2 @85%

- rest 1-2 min

- 250m row C2 @90%

or complete

C) - 2km row
or
D) - 10 min air bike

E) 3 sets of

- 5/5 seated single leg L-sit lift offs @3111

- 20 supinated barbell bicep curls

- 30s dead-hang 

D) Accessory

- 10/10 dowel pec stretch
- 1 min cobra

Notes:

- aim for 30 total reps during your first drop set of push ups
- complete 2km row or 10 min bike if desired
- using rowing intervals to practice technique
- elevate your butt if needed during part E)
- complete all bicep curls in a row
- RPE of 8-10/10