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Training Plan for Tuesday February 25th 2020

00:00 - 5:00, 20:00 - 25:00

A) 1000/800m row

- 2s pause on chest
- 2s pause in recover

5:00 - 10:00, 25:00 - 30:00

B1) strict push-up variation

- 3-4 sets of 6-10 (break up as needed)

B2) step down box jumps

- 3-4 sets of 6-10

10:00 - 15:00, 30:00 - 35:00

- C1) bike

- 3-4 sets of 5-15 cal (approx 40s)

C2) goblet squats

- 3-4 sets of 5 @3311 @20-40% bdywt

15:00 - 20:00, 35:00 - 40:00

D1) strict pull-up variation

- 3-4 sets of 6-10 (break up as needed)

D2) foot anchored weighted sit-ups @5-15% bdywt

- 3-4 sets of 6-10

Notes:

- focus on pushing with the legs each rowing stroke over pulling with the arms
- use a push-up variation that is one harder than you can complete 5 sets of 10 at
- use box that is knee height on box jumps
- use a pull-up variation that is one harder than you can complete 5 sets of 10 at
- RPE of 7/10