Monthly Archives: October 2024
102024
30min Chest and Shoulder Home Bodybuilding WOD 3min – Cold Plunge after
Posted in Bodybuilding, Cold Plunge
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101924
Alt Zercher Lunges 12-8-6-4 @35,40,45,60KG Seated Sled Pull Max Weight at 40,45,50,55KG 11 x500M Row 60s between sets Total time 34:59.6Working time 23:59:6Average Per 500m 2:10.8S/M Average 23
Posted in Cardio, Hyrox
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101724
50min Easy Run – 6.21km, 8’03″km, 128BPM 3min Cold Plunge 6 degrees
Posted in Cardio, Cold Plunge, Running
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101624
4 Rounds Sled Push x 10m Unbroken @150, 165, 180, 190 kg 4 Rounds Sled Pull x 10m @ 80, 105, 120, 135kg 16m EMOM 1min Row @15, 15, 14, 14cals1min Wall Ball @16, 16, 13, 131min Box Jump @19, … Continue reading
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101424
Deadlift 3-2-1-3-2-1 @107.5, 117.5, 122.5, 112.5, 122.5 127.5Machine Bench 3-2-1-3-2-1 @30.5, 32.5, 33.75, 32.5, 33.75, 35 3 Rounds of:Max Banded Good Mornings @30 (yellow band), 25 (teal + yellow band), 25 (teal + yellow band), Max DB Push Press @17.5KG … Continue reading
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101024
50min run (Negative split every 10mins) Mins Distance Pace HR First 10mins 1.32KM 7’31″/km 123BPM 2nd 10mins 1.34KM 7’25″/km 132BPM 3rd 10mins 1.38KM 7’12″/km 136BPM 4th 10mins 1.50KM 6’39″/km 143BPM 5th 10mins 1.71KM 5’50″/km 156BPM 3mins Cold Plunge @5.5 degree … Continue reading
Posted in Cardio, Cold Plunge
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100924
60min easy run – 7.22km, 126bpm PM – 3min cold plunge @ 7c
Posted in Cold Plunge, Running
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100824
Alt Zercher lunges 12-8-6-4 @30kg,35kg(did 5/side),40kg,55kg 90s rest btw rounds Weighted pull ups – can’t doSub with single arm cable row (double pulley)10-8-6-4 @ 25, 28.75, 32.5(5), 32.5 + 1 plate(3.5) 90s rest btw rounds 11x500m row60s rest btw rounds
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stop making me run so much and stop being a nerd.