Category Archives: Uncategorized

Run to gym Super setFront Squat 3-2-1-3-2-1 @60,65,70,65,67.5, 72.5(f)Bench Press 3-2-1-3-2-1 @60,62.5,65,62.5,65,67.5 5R:30 Wall Balls (7KG)30 Cal RowTime: 24:37 Walk back to gym

Deadlift 5-3-1-5-3-1 Push Press 3-2-1-3-2-1 Forgot to log! Forgot weight! Assault Bike 100 cals for time 12m EMOM60s 45s max cal bike60s max power cleans @45KG60s rest PMZone 2 Indoor Bike – 107 BPM

Warm up5 rounds5 pull ups10 push-ups Superset 5-3-1-5-3-1Bench Press 60-63-67-62-65-70Weighted Pull Ups 5-7.5-15-7.5-12.5-20(just lower chin) 4 ROUNDS FOR NFT12 DB pullovers @12.5KG12 DB pec flys @7.5KG12 DB reverse flys @5KG 1000m Ski Erg Max Effort 4:17.1 (2:08.5/500m, 49S/M, 867Cals/HR)3min Rest … Continue reading →

Bench PressChinese RowsLandmine CleansLandmine JerksLandmine Press

100 cal Row – 8:33150 Wall Balls @6kg (Everytime break 8 Burpee over Rower) – 20:23

Landmine Hang Power Clean20mins work to heavy triple @ 35KG Bench Press 6×3 @61KG – Missed last rep 4Round of 2Min on, 1 Min Off*Last round 3min on 7 Deadlift @75KG14 Cal SkiMax Burpees (12,8,4,16) Landmine Ab Standing Rotation 3×8

50 min Run – Zone 2. 132BPM avg/ 6’49″/km. 7.34KM

Snatch 3×1 @90% @60KG 4 attempts. Missed 3Power Snatch 5×3 @45KG *Controlled Pull till Mid thighChinese Barbell Row 5×5 @40KG5R [10 Pull ups + 10 Dips]3R [20 Lying down straight leg side to side + 20 sec hold/side]

1. Snatch Balance 6×3 @ 70% 1RM @45KG2. Hang Snatch, 6 sets work to 90% effort @60KG3. Hang Snatch 5×2 @ 75-80% effort @50KG4. [10 Ring Rows + 10 Push Ups] x 5R5. [8 V-Tucks + 5 Jefferson Curls @ … Continue reading →