30 Min Zone 2 – 4.43KM, 135avg BPM. 6’47” Pace
103124
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Monthly Archives: October 2024
103024
50min run, -ve split every 10mins
1. 6’23”
2. 6’16”
3. 6’13”
4. 5’56”
5. 5’38”
Distance -8.24KM
Avg Page – 6’05”
Avg HR – 148BPM
Cold Plunge after. 13.9 degrees, 3mins
102924
Shoulder Bodybuilding 8 exercises x 4 set x 8-15 reps
Cold Plunge after. 5.2 degrees, 3mins
102824
90 Min recovery run – 10.63KM, 8’28″/km, 121BPM
102724
Zercher reverse lunges 12-8-6-4 @ 40-50-55-62(1)
Ring rows elevated @ 20”x15, 24”x12, 30”x11, 30”x10
11 rounds x 500m row
Total time 35:01 , 24:01 working time
100 push ups
102624
50 min recovery run @6.39KM, 129BPM HR
102524
4x Sled Push 10m Unbroken @155, 170, 185, 195KG
4x Sled Pull 10m @85, 110, 125, 140KG
EMOM 16m
1min Row @14, 15, 15, 14
1min Wall Ball @15, 13, 13, 15
1min Box Jumps @17, 17, 19, 16
1min Rest
Total = 183
102424
Deadlift 3-2-1-3-2-1
Machine Bench Press 3-2-1-3-2-1
3R AMRAP:
Banded Good Morning
DB Push Press
102324
50min Run. Every 10min -ve Split
10min Splits
1. 6’59”
2. 6’51”
3. 6’39”
4. 5’58”
5. 5’40”
Distance -7.84KM
Avg Page – 6’23”
Avg HR – 145BPM
Tough
102124
90 Min Recovery Run – 10.46KM. 127 Avg HR, 8’37″/KM pace
3min Cold Plunge