Warm up
3R:
200m Row
20 Glute bridges
20 push ups
3×1 Sumo Deadlift @ 95, 100, 100KG
3×1 Bench Press @ 65. 66, 67.5
3 Rounds:
Max Cable Rows @25/6plates @12,10,8
Max Dips @15, 12, 10
Conditioning
100 Wall Balls @9kg @(9mins 24 secs)
50 Burpee Broad Jump (7mins 44 secs)
100 Double Unders (3mins 23 secs)
20Mins 40 seconds
90mins long run @13.07KM, 132BPM
Ran with Don at KJ Lakes. Took a crap halfway thru the run
Star of deload week
Run 10mins warm up
1.6k Run @ 7:04, 4’25” , 164BPM
Run 10mins cooldown
Zercher reverse lunges 12-8-6-4 @ 45-52-56-60(1)
Ring rows elevated 30″ @ 12,11,11,10
12 rounds x 500m row
Total time 37:24 , 26:24 working time, Avg 2:12/500m
Run – 55mins Zone 2 – 7.62KM, 7’13″/KM, 133BPM
3x20m Sled Push Unbroken @150, 160, 165kg (last round rested 3 times0
3x20m Sled Pull @ 100, 110, 120kg
16M EMOM
60s Ski (cals) @13,13,12,12
60s Walking Lunges @20kg @17,17,16,17m
60s Burpee Broad Jump @12,13,12,10m
60s Rest
50 min Run – Zone 2. 132BPM avg/ 6’49″/km. 7.34KM
Deadlift 3-2-1 @ 90-100-105
Bench Press 3-2-1-3-2-1 @ 60-62-65-62-65-66(f)
Barbell Good Morning 3×20 @20kg
DB Push Press 3x Max @18kg DBs @12,10,8