12K Easy Run | 1:32 | 176 SPM | 7:41/KM Pace | 126 BPM
021725
Reply
Monthly Archives: February 2025
021625
Work to heavy 10m Sled Push (Unbroken) – 200KG, 225KG Faily
4×4 Ski Erg (3min Rest) @ 2:15.5/500M
45 Kneeling KB Drag @8-10KG
021625
Back Squat 3×12 @60KG
Row 11R x500m | 60s Rest Btw sets: 2:06.6/500m
50 Kneeling Around The World/Side @16KG KB
021425
Running 4×4 –
Round 1 4:22/KM
Round 2 :4:34/km
3Mins Rest Btw Rounds
Did 2 rounds only
021325
Power clean 3×3 @60kg
Front Squat 3×3 @60kg
Bench Press 6×3 @60kg
Bent over DB Row 3×10 @22kg dbs
LXJ Raises 3×10 @5kg plate
Single arm single leg DB deadlift 3×10 @10kg
KB drags 3×5/side @4kg DB
Kneeling KB around the world 25/side @10kg
021225
7KM Run – Zone 1 & 2
021125
Leg Press 115×12, 110×12, 105×15
Some accessory Rear delt + Front Delt work
Landmine Squat to Press work up to heavy 10. 35KG
16M EMOM:
1st Min – Cal Row 14,15,14,14
2nd Min – Wall Ball 10KG 10,11,10,11
3rd Min – 24″ Box Jumps 17,17,17,18
4th Min – Rest
Total = 168
021425
Indoor Bike Recovery -60mins 107BPM
020925
Reverse Zercher Lunges 12-8-6-4 @35,42,47,52KG
Weighted Pull Ups 10-8-6-4 @ 5KG(7+1+1+1), 5KG, 6KG, 10KG
11R x 500m Ski *60s Rest @ 2:15/500m
020825
Heavy Sled Push 20m Unbroken. Worked up to 160KG. 170KG Rested Twice
Assisted Nordic Curl 3×12
Death by Burpees (Buy in 5 Ring rows) 13 Rounds + 10
Suitcase Carry 20KG 3x 30s
Shoulder Lateral Raise Accessory Work