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Training Plan for Wednesday February 19th 2020

A) 3 rounds

3 min to complete each exercise, rest until next 3 min mark

0-3 / 9-12 / 21-24

-15-30 cal bike @105-115%

3-6 / 15-18 / 24-27

- 30-50 alt reverse front rack DB lunges @15-25% bdywt per hand

6-9 /18-21 / 27-30

- 15-30 strict push up variation
- 15-30 lateral box jump/step overs

B) unbroken reps of

20-15-10-5

- barbell bicep curls

C) unbroken reps of

20-15-10-5

- banded tricep extensions

D) Accessory

- 2 min couch stretch per side
- 8/8/8/8 wrist CARS

Notes:

- complete same number of cals on bike in each round
- use heaviest weight possible in the window given in part A)
- aim for heavier weight even if it means fewer reps
- use a push up variation that is one harder than you can complete 5 sets of 10 at
- use box that is knee height for step or jump overs
- be sure to complete atll of B) then all of C)
- RPE of 9/10