Monday 10.03.14

Hey crew,

Monday is my first working day, starting at 6AM I'll be trying to keep all morning sessions short and sharp.

Now the goal of this programing is to fit in with tight schedules nearly every thing will be super sets, with some accessory work if you have time. 

New cycle starts today

Post loads to comments 

AM Session 

-10 x Stair sprints

Rest is walking down

-Push-ups 

5x10 

Superset with 

-AirSquats

5x10

PM Session

-Back Squat 

5x3 @80% 

Superset with

-kettle bell swings or dumbell if no KB

5x15

Accessory work

-Strict Pull-ups

5x5

Superset with

-Dips

5x7

 

Diet

Breakfast

Banana, Almonds, Anabolic injection choc, creatine and glutamine smoothie

Lunch 

Rice chicken, avo and sweet potato 

Arvo

Rice chicken, avo and sweet potato

Dinner 

Roast dinner

Also had my new favorite snack before lunch 

Blueberries and Greek yogurt!!