BARBANERA ACADEMY
Coach
BARBANERA ACADEMY PROGRAM
Features
5 sessions per week
Must use App app to view and log training
Program Training
5 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Run
4 x 1000
B
Biking
1 x 8000
Monday
Week 1 Day 2
"Murph strict"
A
1600 mt run o 2000 mt row 100 strict pull up 200 push up 300 air squat 1600 mt run o 2000 mt row *with vest 10 kg
Digiuno internittente
B
Tuesday
Week 1 Day 3
A
Swimming
1 x 2500
Wednesday
Week 1 Day 4
A1
Back Squat
4 x 5 @ 75 %
A2
Front Squat
4 x 2 @ 80 %
A3
Reverse Lunges
3 x 16
B1
Bench Press
4 x 6 @ 73 %
B2
Incline DB Bench Press
3 x 15
C1
1-Arm DB Row
4 x 12
C2
Bent Over DB Row
3 x MAX
D1
Toes to Bar
4 x 5
D2
Sit-up
3 x 30
E1
DB Bicep Curls
3 x 16
E2
Tricep Pushdown
3 x 20
Digiuno internittente
F
Thursday
Week 1 Day 5
A
Run
1 x 7000
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