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Week 1
GBAGBT
Posts: 10 Member
Workout 1: 20 minute steady state-->18-22 spm-->15-20s/500 over your 2k split
Workout 2: Lift--> 3 sets of 20 reps, then 3-4 sets of 4-6 reps (heavy)-->pick 3-4 exercises plus core-->deadlift, pulldowns, box jumps, jumpies (with dumbbells in each hand), leg press, shoulder press, bench press, bicep curls, tricep extensions, any other lifts you particularly like (focus on legs, back and shoulders)
Workout 3: 8x500m with 2 min rest-->28-32 spm
Workout 4: Lift--> 3 sets of 20 reps, then 3-4 sets of 4-6 reps (heavy)-->pick 3-4 exercises plus core-->deadlift, pulldowns, box jumps, jumpies (with dumbbells in each hand), leg press, shoulder press, bench press, bicep curls, tricep extensions, any other lifts you particularly like (focus on legs, back and shoulders)
Workout 5: 4x1k open rate-->try to stick to the same split as your 2k
Workout 6: 30 minute steady state at 20-24 spm-->20-25s over your 2k split
Workout 2: Lift--> 3 sets of 20 reps, then 3-4 sets of 4-6 reps (heavy)-->pick 3-4 exercises plus core-->deadlift, pulldowns, box jumps, jumpies (with dumbbells in each hand), leg press, shoulder press, bench press, bicep curls, tricep extensions, any other lifts you particularly like (focus on legs, back and shoulders)
Workout 3: 8x500m with 2 min rest-->28-32 spm
Workout 4: Lift--> 3 sets of 20 reps, then 3-4 sets of 4-6 reps (heavy)-->pick 3-4 exercises plus core-->deadlift, pulldowns, box jumps, jumpies (with dumbbells in each hand), leg press, shoulder press, bench press, bicep curls, tricep extensions, any other lifts you particularly like (focus on legs, back and shoulders)
Workout 5: 4x1k open rate-->try to stick to the same split as your 2k
Workout 6: 30 minute steady state at 20-24 spm-->20-25s over your 2k split
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