Plan of the Month: Get Lean in 4 Weeks, Week 3

Plan of the Month: Get Lean in 4 Weeks, Week 3

Note from the Editor: Mike Simone

Each month, will select one trainer and a four week training program of their choice. Each week you’ll receive the training protocol for that week. This month, Dan Trink, C.S.C.S, owner of and Director of Personal Training Operations at Peak Performance NYC provides a 4 week program for leaning down.

What’s New in Week Three?

Once again we are increasing the density (amount of work done in a specific amount of time) of the workout by keeping the reps high and decreasing the rest time. Volume is also increasing as you’ll now be performing 4 sets of all circuits. Challenge yourself by trying to keep or slightly increase (by approximately 5%) all of the loads being used.

In that meeting, he told Jacobs that such problems would decrease, as China is reforming its management system in science and technology, according to a statement by the association on Friday.
公司:技术服务公司Binary Group
A meditation on love, loss and the meaning of life. Dog people and Lou Reed fans will be especially susceptible (I plead guilty on both counts), but anyone who ever had a heart is likely to succumb to Ms. Anderson’s ethereal wisdom and her fierce formal wit.
More importantly, their inventions may even eventually be turned into products that benefit mankind.

北京通州:进入城市副中心时代 持续改革创新以求更大突破

北京二手房成交量连增3月 价格仍在低位

敲诈勒索租户 北京四名黑中介人员获刑


MONDAY: Strength Training

A1 Goblet Squat 4 15 20 sec
A2 Seated Curl to Press 4 15 20 sec
A3 DB Step Ups 4 15/s 20 sec
A4 Jump Rope 4 90 sec 60 sec
B1 Seated Cable Row 4 15 20 sec
B2 Sumo Deadlift 4 15 20 sec
B3 Single Arm Cable Chest 4 15/s 20 sec
B4 Sprint * 4 100 yards 60 sec
FIN Kettlebell Swings * use intra-set rest as needed. 1 100


TUESDAY: Intervals

5 minute warm ups

10, 2-minute intervals [60 seconds ‘work’, 60 seconds ‘recovery’ as described above]

5 minutes cool down

WEDNESDAY – Strength Training

A1 Incline DB Bench Press 4 15 20 sec
A2 Barbell Back Squat 4 15 20 sec
A3 Single Arm Cable Row 4 15/s 20 sec
A4 Farmer’s Walk 4 60 yards 60 sec
B1 Romanian Deadlift 4 15 20 sec
B2 Lat Pull Down 4 15 20 sec
B3 Alternating Lunge 4 15/s 20 sec
B4 Rowing Machine 4 300 meters 60 sec
FIN Jump Rope 1 5 minutes

THURSDAY: Intervals

5 minute warm ups


5 minutes cool down

FRIDAY: Strength Training

A1 Trap Bar Deadlift 4 15 20 sec
A2 Dips ** 4 15 20 sec
A3 Alternating Step Back Lunge 4 15/s 20 sec
A4 Kettlebell Swing 4 25 60 sec
B1 Chin Up ** 4 15 20 sec
B2 Stability Ball Hamstring Curl 4 15 20 sec
B3 Single Arm DB Overhead Press 4 15/s 20 sec
B4 Bike Sprint  4 90 seconds 60 sec
FIN Rowing Machine 1 1000 meters

精装房时代来临 橱柜市场将迎来哪些新变化

SATURDAY: Intervals

5 minute warm ups

10, 2-minute intervals [60 seconds ‘work’, 60 seconds ‘recovery’ as described above]

5 minutes cool down


九新三板LED企业晒“中考成绩” 谁“吸金”最多?


Program Introduction

This exact moment is a critical time for your physique. Sure, your abs may have suffered a little damage when you overdid it on the cornbread stuffing and pecan pie at Thanksgiving. But, on the other hand, you have yet to pack on the extra pounds from all the holiday parties, office baked goods and drinks with your buddies that always come around at Christmastime.

n. 火焰,热情
Télécom Business School in France and Prague’s University of Economics have the most gender-balanced faculty, with exactly 50 per cent women, while Switzerland’s University of Zurich is the least balanced, with only 9 per cent. Switzerland’s IMD has the most international faculty, with 94 per cent of them from overseas, while faculty at Politecnico di Milano School of Management are all Italian.
We will use this painful adjustment on the part of government to ensure that things will be much more convenient and easier for our businesses to enhance their competiveness on the market.
The spread of HIV through drug injections has been effectively controlled. In 2017, the number of people infected through drug abuse was 44.5 percent lower than that in 2012.
年度最佳单曲:米兰达·兰伯特《Over You》

We will maintain ethical conduct and moral integrity at all times.
Beijing has responded with increasing rancour against Seoul’s decision to deploy Thaad, the Terminal High Altitude Area Defence platform. While South Korea insists the system is for defending itself against North Korean missiles, China fears the technology will allow an ally of the US to spy on its military developments.

The Method Behind The Metabolic Madness

When it comes to a fat loss program there are two critical factors. The first is to utilize demanding exercises that increase the heart rate. Therefore, you won’t find any seated biceps curls or hip abduction machines in the this program. Second is to keep the rest periods relatively short and to actually adhere to them. In other words, you can’t allow yourself to get distracted by the hot girl in the tight yoga pants banging out a set in the squat rack or the latest weather bulletin on your cell phone and extend your rest periods. Keep an eye on the clock at all times. You are going to be performing circuits which alternate between upper and lower body movements (again, to drive up the metabolic demand) while keeping the reps fairly high. This means that, if you’ve been training for strength or even mass, the weight selection will have to be a bit lighter than usual to accommodate.

Incorporating Intervals

Audrey Zhang, a fifth-grader from Levittown, N.Y., is the winner of this year's Doodle 4 Google competition, rising to the top of some 100,000 entries on the theme of "draw one thing to make the world a better place."
轮滑看起来有点像常规的单排轮滑鞋,不过轮滑的轮非常大,尺寸大小跟自行车车轮差不多,看起来像是溜冰鞋,滑雪板和自行车的合体。最近一家名字叫作战车溜冰的公司声称,他们已经有了一些独特的想法——战车轮滑。根据该公司所说,这种轮滑是"革命性的新轮滑产品"。这是一场改革吗?也许是吧,他们至少在改进设计。这是发明吗?不是的。第一双轮滑早在142年前就已存在 。
Meanwhile, villages within the city's boundaries will be overhauled and low-end manufacturers and logistics companies removed.
adv. 严格地
I can't stop thinking that these children are my age, that it makes a tremendous difference where you are born, that I could be one of those children living in the Favellas of Rio; I could be a child starving in Somalia; a victim of war in the Middle East or a beggar in India. 我永远不能忘记这些和我同龄的孩子,当你出生的时候,他和我们真的很不相同,我也许生活在贫民窟,也可能是终日饿着肚子的小孩,也可能是中东战争的牺牲品,或者印度的小乞丐。
n. 大赦,特赦
许多经济学家认为,欧洲央行(ECB)不会在2016年加大其1.46万亿欧元资产购买计划的规模,尽管该行行长马里奥德拉吉(Mario Draghi)保证额外的货币政策刺激仍是选项。

源于:virtues(n 美德天使:九级天使中的第五级)

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