Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105
3R for quality:
8 Single leg contra lateral DL /leg @10kg db
8 bench step up /leg @15kg plate
8 Slow tempo calf raises
5R of:
1min thrusters @14,14,14,12,14
1min burpees box jump over 24” @11,11,11,9,8
90s rest
Ran to gym
Front Squat 5-3-1-5-3-1 @50,60,70,60,75,72.5
4R:
10 DB RDL (25KG DBs, 1st Round 20KG)
15 Back Extension (1x 10KG plate)
20 Reverse DB Lunges (12.5KG DBs)
3R:
15 Toes To Bar
30 Russian Twist – 5KG Med Ball
5k Zone 2 Run | 6:21/km pace | 31:48 | 131 bpm | 188 SPM
Accessory Work
Few sets of chest and shoulders
Hang Power Clean 5 Reps – Worked up to 60kg
Accessory Work:
DB Rows 3×10 @20kg
Landmine Press 25kg x 15, 30kg x 12, 30kg x 11
Explosive Push Ups @20kg plate @10,9,8
Quick chest, shoulder and power 30min workout
3 sets of db flat bench
3 sets of seated db shoulder press
Few sets of DB swing to press up to 17.5kg dbs
50mins Run, Every 5mins -ve split
8.08KM, 6’12” Pace, 140BPM
1. 6’46″/km
2. 6’35″/km
3. 6’32″/km
4. 6’31″/km
5. 6’27″/km
6. 6’14″/km
7. 6’04″/km
8. 5’56″/km
9. 5’47″/km
10. 5’17″/km
1 hour of Shoulder bodybuilding after
Easy Run 55mins – 6.52KM, 8’26″/KM pace 115BPM
1 Hour Chest and Tricep Bodybuilding with Peng and Kai Young
Shoulder Bodybuilding 8 exercises x 4 set x 8-15 reps
Cold Plunge after. 5.2 degrees, 3mins
30min Chest and Shoulder Home Bodybuilding WOD
3min – Cold Plunge after
Run to gym
Press 3x25kg @12,10,10
1 arm cable Rope pull @17.5 @12,12,12
Shoulder lateral raise 5kg @15,12,12
5km row – 24:00