Category: Uncategorized

upper body. Forgot to key in

45min Indoor Bike Zone 2 – 118BPM

10min warm up then:-
5R
6mins Intervals @4:55/KM
90s Walk

Run to gym

Super set
Front 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 Row
Time: 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 EMOM
60s 45s max cal bike
60s max power cleans @45KG
60s rest

PM
Zone 2 Indoor Bike – 107 BPM

Warm up
5 rounds
5 pull ups
10 push-ups

Superset 5-3-1-5-3-1
Bench Press 60-63-67-62-65-70
Weighted Pull Ups 5-7.5-15-7.5-12.5-20(just lower chin)

4 ROUNDS FOR NFT
12 DB pullovers @12.5KG
12 DB pec flys @7.5KG
12 DB reverse flys @5KG

1000m Ski Erg Max Effort 4:17.1 (2:08.5/500m, 49S/M, 867Cals/HR)
3min Rest

4 rounds
2:30 Ski 500m
1:30 Rest

Later
4 rounds
2:30 Work (Ski 500m, Reminder time Russian KB Swing @24KG)
1:30 Rest

Bench Press
Chinese Rows
Landmine Cleans
Landmine Jerks
Landmine Press

100 cal Row – 8:33
150 Wall Balls @6kg (Everytime break 8 Burpee over Rower) – 20:23

Landmine Hang Power Clean
20mins 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 @75KG
14 Cal Ski
Max Burpees (12,8,4,16)

Landmine Ab Standing Rotation 3×8