042425

50 Min Zone 2 Run
7.55KM | 6:38/KM Pace | 131BPM | 178 SPM

Posted in Aerobic Base, Cardio, Running | Leave a comment

042325

4R Warm Up:
12 DB Press @7.5KG
15 Inverted Row
20 BW Glute Bridge

Deadlift 3-2-1-3-2-1 @90-95-100-95-100-105

Push Press 3-2-1-3-2-1- @57-61-65-51-65(1)-67

20-30-40-50-40-30-20 Wall Balls
45S Sprint between rounds at 4:30

Stopped after the run after 50 Wall Balls 17:41

Posted in Anaerobic, Strength | Leave a comment

042225

45min Indoor Bike Zone 2 – 118BPM

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042125

56min Rucking with 6KG Backpack 12:03/km pace 82BPM

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042025

3-2-1-3-2-1
Superset Bench Press 61,66,70,65,70(1), 70(f)
Weighted Pull up 10,15,20,13,17.5,20.5

4R:
15 Dips
15 Shrugs @30KG DB


Tristan
2 minutes work/ 1 minute rest
Repeat 4 times
7 deadlift 80KG @12,8,4,16
14 cal ski erg

1. Max burpees with the remaining time
2. On your last rounds increase your work time limit to 3 minutes

Posted in Anaerobic, Strength | Leave a comment

041925

80min Zone 2 Run |12KM | 131BPM |177 SPM | 6:41/km Pace

Posted in Cardio, Running | Leave a comment

041825

Front Squat 3×3 @67KG

4R
5 L sit Pull Up (Tucked)
6-8 1 Leg Back Extension Per Leg
20 Back Extensions

4R
50m Zercher march @60KG
50m sled push @100KG
50m single arm farmer carry (each side) @20KG

Posted in Strength | Leave a comment

041725

Warm Up 10min Run

5x6mins Run @ 4:43, 4:46, 4:49/km
90s rest

Only did 3 rounds

Posted in Cardio, Running | Leave a comment

041625

Chest and Back Hypertrophy Day

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041525

100 min zone 2 | 14.76KM | 6:47/km | 129 BPM

Posted in Aerobic Base, Cardio, Running | Leave a comment