Fitness

  CHAD FIT No proper programming, this is the wild west. Things you need to know - 1-10-1 “do reps from 1,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 - 10-1   “do reps from 10,9,8,7,6,5,4,3,2,1” -BW = “Bodyweight” -EMOM = “every minute on the minute” -30/30 = “30 seconds on 30 seconds off” 5RM = 5 Rep Max 1RM = 1 Rep Max Every 3 Blocks you complete, Pick in order from 1,2,3 from fill in days listed below. Remember to fucking warm up Remember to STRETCH If the percentages are to hard/easy. Adjust accordingly based on skill/strength level. Be true to yourself. Once you find a percentage that is challenging, finish 4 weeks adjust in 5% increments Take rest days when you feel like you need one. Fill in Block #1 10-1 situps, pushups for time Toes to bar 10 x10 reps 1000 bicycles 5x 50m Sprints Fill in Block #2 Reverse hill sprint x 5 2 mile run /walk Lunge 50m sprint back x5 Fill in Block #3 Nike Quick Core crunch (app) (10 min abs) Pl