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Reginald Fasa

@regfasa

19.4K

followers

1107

following

🇬🇧
@kultureklub__
Link for FTP program 👇🏼

POSTS STORIES REELS TAGGED

First run since GNR due to knee injury, very nearly pulled out of this. From 2k onwards my knee wanted me to stop at every point!
initially when I finished the race I wasn’t happy with my finishing time, thinking I could have done better if it wasn’t for the injury.
But considering I PB’d my 10k and 5k times and my goal was sub 38mins, looking back now it’s a massive win giving what I was working with on the day

Looking for @regfasa

💨

😪

Pre race with the Boss

Gym gang

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💛

Noche mágica bajo las estrellas ✨

ELITE MALE @marbellachampionship

Thanks for the show!!

P.D. Amplía la 📸 y verás las ✨✨✨✨✨

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#focus #attitude #moments #standard

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ELITE MALE @marbellachampionship PODIUM

🥇@regfasa
🥈@moritzio_cf
🥉@victorljungdal

#crossfitlife #marbella

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MARBELLA BLUES. 📸

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The lads put on a massive show for the finals!
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@marbellachampionship
@zakk_wild_media23 📸
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#marbella #marbellachampionship #crossfit #lads

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Day 2 carnage at the Marbella Championships 🔥
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@marbellachampionship
@zakk_wild_media23 📸
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#marbella #marbellachampionship #dj #photographer

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Event 1 / Day 2

#pixbychaz

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Event 1

#pixbychaz

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1/2 Marathon cherry popped, what a day and atmosphere from the crowds the whole way. Might actually train for it next year rather than a couple 5k runs. Massive well done to everyone else from @kultureklub__ running today, my fitness wouldn’t be where it is without surrounding myself with you machines and the coaching of @regfasa #greatnorthrun

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Training Week

Incoming.

#MAXBAGGIOTRAINING

MONDAY

3,3,2,2,1,1
Block Snatch @ RPE 8
Rest 2-3Mins

5 Sets
3 Back Squat (3s Pause) @ 150kg
Rest 2-3Mins

4 Sets
4Min Row @ 2K Row Pace +3-5s (Per 500m)
Rest 3Mins

TUESDAY

4 Sets
5 2’ Deficit Deadlift @ 60-70% of 5RM
Rest 2-3Mins

10’EMOM
MIN 1 = 12 Bar Muscle Up
MIN 2 = 22 Chest To Bar
MIN 3 = 2 Legless Rope Climb
MIN 4-5 = Rest

50Min Bike

WEDNESDAY

20’EMOM
MIN 1 = Hard Echo Bike Calorie
MIN 2 = 10 Calorie Ski @ Easy Pace

Rest 10Mins

20’EMOM
MIN 1 = 20 Calorie Row
MIN 2 = 15 Burpee Over Rower
*Go to failure, if reach 10mins add 1 burpee every round

Build to a 5RM Front Squat

Max Reps @ 85% of weight hit

12’E3MOM
500m Bike Erg
15m Handstand Walk
5 Power Clean @ 90kg

Rest 3Mins

12’E3MOM
500m Bike Erg
20 Toes To Bar
15 Box Jump Over @ 24’

THURSDAY

5 Sets
5 Strict Press (2s Pause at forehead) @ RPE8
Rest 2-3Mins

2 Sets
20 Wall Walk
Rest 2Mins
20 Strict HSPU
Rest 2Mins

4 Sets (Every 4Mins)
Alternate between:
1)
200m Run
12 DB Hang Clean & Jerk @ 2x24kg
10 Line Facing Burpee
2)
200m Run
20 American KB Swing @ 32kg
50 Double Under

FRIDAY

5 Sets
10 DB Bench Press @ RPE8
Rest 2-3Mins

3 Sets
12 DB Skull Crusher @ RPE 7
12 DB Curl @ RPE 7
Rest 2-3Mins

10’EMOM
MIN 1 = 18 Calorie Ski
MIN 2 = 15 Burpee

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@thehybridgames.uk Newcastle

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Wattsup Drop v1.

Limited run of 50 packages inbound.

Stoked

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