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Training Plan for Tuesday July 9th 2019

every 1:30 min on a running clock for 25 intervals

A1) run 100-300m or bike 3x distance

00:00 - 7:30 - 15:00 - 22:30 - 30:00

A2) 60s row @120-130% avg watts

1:30 - 9:00 - 16:30 - 24:00 - 31:30

A3) 60s burpee + air squat

3:00 - 10:30 - 18:00 - 25:30 - 33:00

A4) 60s air bike @120-130% avg watts

4:30 - 12:00 - 19:30 - 27:00 - 34:30

A5) 60s midline plank hold

6:00 - 13:30 - 21:00 - 28:30 - 36:00

B) 20-15-10 - unbroken sets of

- double DB hammer curls

- banded tricep extensions

- russian KB swings @4-8% of 1 RM d.lift

C) Accessory


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

Notes:


- choose run distance that will allow you a min of 20s rest per round
- burpee air squat combo should be a nice and steady pace
- choose midline hold you can hold for entire 60s each time
- RPE of 7/10