Power Clean & Jerk work u to heavy single – 73KG
Hang Snatch work up to heavy single – 43KG
Box Squat 3×3 @70KG
071825
Reply
Monthly Archives: July 2025
071725
Zercher Reverse Lunges 3×6 @50kg
Bench Press 3×3 @60kg
Shoulder Strength using Macebell
China Rows 3×8 @40kg
071625
5KM Zone 2 | 37:22 | 7:29/km | 117BPM | 181SPM
071525
Box Squat 3×5 @80KG
Romanian Deadlift 3×10 @ 70KG
WOD
25 Cal Ski
2R:
50 Squat Thrusts
70m Mule
40m Sled Push + Sled Pull (Alt 10m’s)
Buyout:
25 Cal Ski
Finisher:
100 Squat Thrusts
100 Russian Twists
*Evertime Break, 3 Pull Ups.
6 Breaks total.
071425
60mins Zone 2 Run | 7.69KM | 7:48/km | 121BPM | 180SPM
071325
Redline Simulation Mens Doubles With Jason – 31mins +
071225
Bench Press 3×5@60KG
*Superset 5 Pull Ups
Press 5×3 @40KG
Barbell rows 5×10@40KG
071125
60m EMOM
60s Ski 11cals for 15mins, then 10cals for 15mins
60s Row 11cals for 15mins, then 10cals for 15mins
60s 10m Sled Push 55,75,95 (increase every 10mins)
Only managed 30mins. 11 cals is insane. Went too hard.
071025
AM
30 Min Run Max Distance – 5.85KM | 153BPM | 5:08/km | 188SPM
PM
Box Squat 5×3 @70KG
Romainan Deadlift 3×3 @80KG
Mess around with 4KG Clubbell
070825
1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,67(missed push press)
4R of:
10KB Swing @32KG
15 Belted Squats (Machine) @50KG
80m Reverse Sled Drag @125KG
Core Work
10 GHD Sit Ups (Practice)
20 TTB
50 Back Extensions