60M Run (-ve split every 10mins)
6:59/km
6:24/km
6:03/km
5:44/km
5:35/km
5:11/km
PM:
Some sled Pulling and sled drag
1k Run – Every 250m 15 Push Ups
3-2-1-3-2-1 of
Bench Press 62,64,66(assisted),64(2),60,62 *triceps extremely sore going into it
Weighted Pull Ups6,10,16,10,16,20.5
5R:
90s of:
14 cal bike + Max Thrusters @30kg @5,7,7,7,7
90s rest
4x15s Front Rach Hold @90,100,110,120KG
PM:
3.5km Run + 1.5km Walk
Deadlift 6×3 @85kg (hamstring feels weird)
3 ROUNDS NFT
8 hip thrust @75KG
5 box step up (3s negative down) – each leg @15kg DBs
8 slow tempo calf raises @25KG
4 ROUNDS FOR NFT
12 db pec fly @12.5KG DBs
8 DB Rows @25,25,22.5,22.5KG
10 db lateral raises @5kg
8 heavy db shrugs @25KG Plates
100 Cal Ski Warm Up
18 minute EMOM
Minute 1 – 15 db push press @12.5KG DBs
Minute 2 – 12 deadlift 50KG @50KG
5R:
500m ski erg – 85-90% effort
30s max effort burpee pull ups
90s rest after each round
1.7K Walk after. Hamstring hurts cant run.
1.6Km Warm Up Run then
Front squat 3-2-1-3-2-1 @ 62,67,72,67,70,75(f)
4 rounds for NFT
20 DB RDL @17.5KG DBs
18 weighted back extensions @10KG plate
16 alternating reverse DB lunges – elevated on 45lb bumper plate @15KG DBs
STRONG MAN CORE
4 rounds
10 ground to shoulder with med ball 25KG
6 pull ups
60s plank
PM: Run PKJ to Family Home – Zone 2
44mins | 5.46KM | 127BPM
Run 10min Warm Up
then
2x6min @ 4:33 & 4:41
Suppose to do up to 5 rounds
Run to gym
Superset 3-2-1-3-2-1
Deadlift – 80-85-90-85-90-95
Push Press – 50-55-60-55-60-65(f)-65(f)
Run 10mins
1.6KM Time Trial (Not Max) 7:10 | 158 BPM
Walk back home
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.