70Min Zone 2 Run | 11.54KM | 6:04/km | 132BPM | 184SPM
5R Of:
3 Front Squat 85% (52kg)
12 Cyclist Squat 30KG
3R:
Max Pull Ups 8,7,6
Max Banded Pull Up (Red band) 8,7,5
3R
20 20KG Bench Press
Max Push Ups 12,10,10
EMOM6M
1 High Box Jump
E3M 12Min
3 Broad Jump (Reset every rep)
8 Pylo Push Ups
For Time (24Min Cap)
1000m Row
100 Wall Ball 6kg
80 DB Snatch 12.5kg
60 Box Jump Overs
40 Strict Pull Ups (with Band)
20 Burpees
*Ended on 12 Strict Pull Ups
Straight into
AMRAP 12
10 Cal Row
10 Barbell Push Press 40kg
10 Ring Row
10 American KB Swing 24kg
3R++
Run Club Week 5/6
Paced by Eevan
4R 7min On: 3min Off: 4:33 Pace |147-152avg HR | 226 watt avg | 186SPM
5R of:
15m Sled Push 150kg
15m Sled Pull 100Kg
8 Goblet Squat 16kg
10 Push Ups
Every 5 Min 5 Rounds:
3:30 Bike RPE3
10 Dumbbell Deadlift 2×12.5kg
10 Dumbbell Push Press 2×12.5kg
10 Inverted Row
21-15-9 of:
Deadlift @60kg
AirBike Cals
5:28
AMRAP 8 of:
10 Burpee Pull Ups
15 Box Jump Overs
20 Sandbag Lunges 25kg
3R+ 10 +1
5R of:
3 Front Squat @50KG
10 Cyclist Squat @30kg
21-15-9 of:
Inverted Row (Legs on Bench)
17.5KG Bench press
21-15-9 of:
Pendley Row 35KG
Hand Release Push Ups
EMOM6M – 1 high box jump
Worked up to 30inch + 25Kg plate+ 10kg plate x 2 + 5kg plate
E3MOM 4R:
3 Broad Jump
8 Explosive Push Ups
40Min AMRAP of:
40c Ski
20 KB Sumo DL High Pull @24KG
15 Wall Ball 9kg
10 Burpee Broad Jump – 2m Jumps
20 Sandbag Lunges – 25KG SB
10 Hand Release Push Ups
4R+40+8
Accumulate 50 Plank Foot Taps (each leg)
AM:
Run Club Week 5/6
800m Run Pace 5
3min rest
400m run Pace 5
2.5min rest
400m run Pace 5
2.5min rest
200m run Pace 3-3.2
2min rest
Repeated 200m for 5-6x
PM:
70min Zone 2 Run | 11.75KM | 180SPM | 134BPM | 5.58/km
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.