Bench Press 5×6 @56,58,58,58,58
Super Set 5 Pull Ups @10KG
Press 5×5 @35KG
Push Press 3×3 @50,55,58
WOD
20min EMOM:
All 1 Arm (Alt every min)
5 KB Snatch
5 KB Squat
5 KB Clean
5 KB Push press
@12KG DB
053125
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Monthly Archives: May 2025
053025
Home workout
DB Romanian DL 5×10 @25KG DBs
Machine Read Delt Fly 5×10
Goblet Squat 5×20 @25KG DB
Assisted Nordic Curl 5×10
DB Seated Shoulder Fly 5×10 @5KG
052925
4×4 intervals treadmill running
Did 3 Rounds only.
1st round 160BPM avg
2nd round 157BPM avg
3rd round 153BPM avg
First time running intervals after injury.
052825
60min Run Zone 1-2 | 8.38KM | 7:10/KM pace | 130BPM Avg HR | 181 SPM
052725
60min Zone 2 Run | 8.55KM | 7:01/km Pace |131 BPM
052625
Deadlift 5×3 @90KG
Press 5×8 @35kg
Chinese Wide Grip Bent Over Row 5×10 @40kg
Single Arm Lat Cable Pull 5×10
052525
AM:
45min Zone 1-2 Bike |128 BPM
PM:
3R of:
60s Ski Erg
60s Rest
60s Deadball Throw
60s Rest
60s Farmers Carry
60s Rest
60s Mountain Climber Slider
60s Rest
5Min Rest
3R of:
60s Sled Pull
60s Rest
60s Shuttle Runs
60s Rest
60s 5 Squat + 5m Lunges @25KG
60s Rest
60s 12KG Russian Twist
60s Rest
052425
4×4 Rowing (3min Rest) – 134BPM
| Round | Meters | Cal/Hr | S/m | Damper |
| 1 | 967 | 930 | 24 | 5 |
| 2 | 967 | 930 | 25 | 2 |
| 3 | 957 | 910 | 23 | 3 |
| 4 | 952 | 901 | 23 | 2.5 |
Total: 3842m 917cal/hr avg | 23spm
R1 : 62cals
R2: 62 cals
R3: 60 cals
R4: 60 cals
052325
Treadmill 26:29 Mins. Stopped because ankle pain
7:53/km | 122BPM
Elliptical 30mins – 135BPM
052225
Deadlift work up to 1×105
+ Upper body workout