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Training Plan for Tuesday January 21st 2020

A) 16 min to complete

- 1000m row C2 @75%

- rest 1-2 min

- 750m row @80%

- rest 1-2 min

- 500m row @85%

- rest 1-2 min

- 250m row @90%

or complete

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

2 rounds (0-8, 8-16)

D1) in an 8 min window complete

push up drop set

D2) 3" elevated single-arm farmer hold alt reverse lunges

16 reps R @15-25% bdywt per hand
rest 30s
16 reps L @15-25% bdywt per hand

D3) plank/dead-bug/L-sit

30s midline hold
rest 30s
30s midline hold

C) Accessory

- 10/10 dowel pec stretch reps
- 1 min cobra stretch

Notes:

- focus on row tech in part A) or complete row or bike test
- aim to complete 30 reps of push up over first drop set
- alt all reps lunges with one hand gripping before moving to the other
- choose the hardest plank variation that allows for the 30s repeated efforts
- RPE of 8/10