7month
training program (3 series) |
3°
cycle |
| MONDAY |
WEDNESDAY |
FRIDAY |
| 1h.
1/2 walking with desert gears & full loaded back pack |
running
1 hour |
walking
like Monday |
| chest |
biceps |
chest |
| front
legs |
triceps |
back |
| back
legs |
front
legs |
back
legs |
| back
|
shoulders |
front
legs |
| ADDOMINALS
+ LOWER BACK - STRETCHING |
| Weights:
for three weeks 12 reps at 75% of the maximum load. |
| Break:
40 seconds. Lenght: february-march. |
Diet:
breakfest: caffe - light bread - fruit - 1uit - 1 egg.
quick meal: no fat yogurt.
lunch: 50 grams of pasta with vegetables + 80 grams of ham.
dinner: 300 grams of red or white meat or 3 eggs or 250 grams
of tuna fish.p.d.
in working out days take sor me aminoa and maltodestrine..
|
| Goal:
increase the body resistance to tollerate better the weight
of the back pack during the long challenge. |
