2k Row Warm Up
21Min EMOM
60s 55KM Deadlift @15(45kg),10,10,10,10,10,10
60s Wall Ball 6kg 15(all rounds)
60s 10 Cal Ski (10 cals all rounds)
3R:
Max Tri Ext (Cable)
Max Inverted Row
60s Plank
121924
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Monthly Archives: December 2024
121624
30min Run Test – 5.71KM | 5’15″/KM Pace | 153BPM
Improvement since last 30min test Sept 11th – 5.34KM
121424
90min Recovery run – 11.66km | 7’43″/KM | 118BPM
121324
30min Zone 2 Run – 4.94KM | 6’05″/km | 133BPM
*Aiming for High Zone 2
121224
Bulgarian Split Squat 12-8-6-4 @ 10kg DBs, 25KG Barbell, 15KG DBs, 20KG DBs
Chin Ups 10-8-6-4 (BW, recovering from golfers elbow)
7x1000m Rowing @90s Rest – Avg 2:13.5/500m
121024
60min Recovery Run – 7.44KM, 8’05″/km, 113BPM
120924
4 Rounds of 20m Sled Push @130,140,150, 160KG(rested once)
4 Rounds 20m of Sled Pull @100, 125, 125, 125kg
*500m Run between runs
1.5k run into
30-20-10 Of
Deadlift @45KG
Burpee over Bar
40 Wall Balls between each each 30s, 20s,10s
2.5k run – only ran 1km (upper back started to hurt)
120724
Hang Power Clean 3-2-1-3-2-1 @60KG, 63.6, 66, 63.5 , 65(1), 66
Bench Press 6×3 *3 Sec Pause @60kg
3 Rounds of
Max Push Ups
Box Step Ups 60secs
Pull Ups 60secs
120624
50min -ve split every 5mins Run
Total 8.45KM, 146BPM avg, 5’55″/KM
120524
5k Recovery Run – 39:38mins, 7’55”.km, 116BPM