Monday 27 January 2025 – 2G 60 minutes
ESP (or rather a SPE) today. No benches out today so all the exercises are on the floor (e.g. chest fly).
Tread Block 1 – 8 minutes
- 1 min base @ 6%
- 1 min base @ 1%
- 1 min base @ 5%
- 1 min base @ 1%
- 1 min base @ 4%
- 1 min base @ 1%
- 1 min base @ 3%
- 1 min AO
90 sec WR
Tread Block 2 – 4.25 minutes
- 1 min AO
- 1 min WR
- 45 sec AO
- 1 min WR
- 30 sec AO
90 sec WR
Tread Block 3 – 8 minutes
- 1 min push
- 1 min base
- 1 min push
- 1 min base
- 1 min push
- 1 min base
- 1 min push
- 1 min AO
Floor Block 1 – 8 minutes
- Buy-in: 200m row (22 – 24 strokes / minute) – check time (once only)
- Work & rest:
- 6 – 10 x single dumbbell good morning, rest
- 6 – 10 x chest fly, rest
- 6 – 10 total x lean back with twist, rest
90 sec recovery
Floor Block 2 – 4.25 minutes work & active recovery
- 1 min of clean to neutral grip push press (count reps)
- 1 min of alt lateral shift to windmill
- 45 sec of clean to neutral grip push press (count reps)
- 1 min of alt lateral shift to windmill
- 30 seconds of clean to neutral grip push press (count reps)
90 sec recovery
Floor Block 3 – 8 minutes
- Buy-in: 400m row – check time (once only)
- Circuit:
- 12 total x goblet alt reverse lunge
- 12 x hammer curl to eccentric bicep curl
- 12 total x high plank to low plank
- Repeat until finisher:
- 1 min of lean back with twist OR
- 1 min of high plank to low plank