Every 8 Mins For 4r Alt between
A.
25 Cal Ski
25 Cal Row
25 Cal Bike
B.
10 Wall Ball 6kg
5 Burpee Pull Up
10m Sled Push 75kg
10m Sled Pull 75Kg
4R of:
25s Side Plank – R
15s Hollow Hold
25s Side Plank – L
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Category Archives: Active Recovery
091125
Row 30s: Rest 30s for 5k
35 mins. Average 1:57.6/500m
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Warm Up:
3R:
20m Row
10 Glute Bridge/leg
20 Push Ups
3×1 Deadlift @110KG
3×1 Bench Press 70KG
3R:
Max Dips 23, 18, 15
Max Chin Ups 10, 9, 6
100 Wall Ball @6kg
50m Burpee Broad Jump
100 double Unders
Total: 14min 12s
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Savage South Quay opening
Bench Press 3×3 @63KG
Wanted to do Romanian Deadlift – but body was tired.
Concept 2 Bike – Cooldown 30min Bike
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5-10min jog
2 Rounds of:
10 Russian Twist
10 Squat Thrust
10m Farmers Carry
5 Deadball Throw
Final Taper before Redline
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3R of:
15 Squat Thrust
10m Sled Push @70KG
15 Russian Twist @7kg
11:14
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30% Simulation Redline @ 70% Inensity 12:27
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50 min Recovery Run |6.11KM | 8:11/KM speed| 177 SPM | 122BPM
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30 Min Recovery Swim
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AM – 30min Swimming
PM – 30min Zone 2 Ski Erg 134BPM
Full Body Bodybuilding – Chest, Shoulder, Back & Hamstring