Program Number 3

Just for those who are playing along at home… this is the revised training program that Britt’s given me. This is now the 3rd program, and evolves things very nicely towards the end goal of doing some serious long distance running…

Day 1

Row 5km

Alternate Leg/chest press back and forth for 3 sets, same again for Push ups and Squats

Leg Press 3×20, Chest Press 3×20

Push ups 3×20, Squats 3×20

Abs-

Crunches x20 Plank Hold as long as you can

Twists x 20 Plank Hold as long as you can

Bicycle Legs (count 40, 20 each leg)  Plank Hold as long as you can

STRETCH

Day 2

Row 2k Stretch

Treadmill  Jog 500m Walk 500m x 3

Row 1km

Treadmill repeat 500m alternating jog walks x3

Row 500 M

Repeat Jog walks

Stretches

Day 3

Pick a long row

Day 4

Treadmill Walk 1km

Jog 500m Walk 500m x 4

Chest Press 3×20

Bicep Curls 3×20

Triceps Rope 3×20

Shoulder Press 3×20

Circuit Style, alternate each exercise 3 times through

Stretch

Day 5

1000m Row – 5km Bike – 2km Treadmill

800m Row – 5Km Bike-2km Treadmill

600m Row – 5km Bike -2km Treadmill

400m Row- 5km Bike- 2km Treadmill

200m Row – Abs;

Crunches x20 Plank Hold as long as you can

Twists x 20 Plank Hold as long as you can

Bicycle Legs (count 40, 20 each leg)  Plank Hold as long as you can

Stretch

Day 6

REST DAY

Day 7

Backyard Session, make up something and report back what you did J

 

Use your REST day where it fits to the routine you need, ie Saturdays

Do the backyard day on the Thursday as usual, and just go back to whatever day is next on the list.

The focus of this block will be increasing your running and rowing while still keeping the weights up as well.

Feel free to mix in any of the previous program days to help keep things interesting, and you can even make all three programs into a larger rotating block, again to keep your body guessing and things from getting boring.

The weights days you can change the order of things if you want, or just keep working with what you have been doing, while increasing weight as you go along.

 

Gary’s Notes

Based on Thursdays being “back yard day” and Saturdays being “rest day”…

Monday = Day 1 = 5km row plus weights & abs

Tuesday = Day 2 = Row, jog, walk (lots)

Wednesday = Day 3 = Long row day

Thursday = Day 7 = Back yard

Friday = Day 4 = Walk, jog and upper body weights

Saturday = Day 6 = Rest day = HURRAY!

Sunday = Day 5 = Row, bike, walk, jog, abs…

Nice program that takes the distance rowing up a few notches, and starts to get me used to jangling my bones, muscles, joints and blubber (or “jogging” as some people call it)



Categories: no more mr fat guy

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