100 Cal Ski Warm Up
18 minute EMOM
Minute 1 – 15 db push press @12.5KG DBs
Minute 2 – 12 deadlift 50KG @50KG
5R:
500m ski erg – 85-90% effort
30s max effort burpee pull ups
90s rest after each round
1.7K Walk after. Hamstring hurts cant run.
1.6Km Warm Up Run then
Front squat 3-2-1-3-2-1 @ 62,67,72,67,70,75(f)
4 rounds for NFT
20 DB RDL @17.5KG DBs
18 weighted back extensions @10KG plate
16 alternating reverse DB lunges – elevated on 45lb bumper plate @15KG DBs
STRONG MAN CORE
4 rounds
10 ground to shoulder with med ball 25KG
6 pull ups
60s plank
PM: Run PKJ to Family Home – Zone 2
44mins | 5.46KM | 127BPM
Run 10min Warm Up
then
2x6min @ 4:33 & 4:41
Suppose to do up to 5 rounds
Run to gym
Superset 3-2-1-3-2-1
Deadlift – 80-85-90-85-90-95
Push Press – 50-55-60-55-60-65(f)-65(f)
Run 10mins
1.6KM Time Trial (Not Max) 7:10 | 158 BPM
Walk back home
Run to gym
Super set
Front Squat 3-2-1-3-2-1 @60,65,70,65,67.5, 72.5(f)
Bench Press 3-2-1-3-2-1 @60,62.5,65,62.5,65,67.5
5R:
30 Wall Balls (7KG)
30 Cal Row
Time: 24:37
Walk back to gym
2 Hour Long Run @ Langkawi
17.79KM | 6:45/KM Pace | 131 BPM |182SPM
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.