Running 4×4 –
Round 1 4:22/KM
Round 2 :4:34/km
3Mins Rest Btw Rounds
Did 2 rounds only
stop making me run so much and stop being a nerd.
021425
Posted in Cardio, Running
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021325
Power clean 3×3 @60kg
Front Squat 3×3 @60kg
Bench Press 6×3 @60kg
Bent over DB Row 3×10 @22kg dbs
LXJ Raises 3×10 @5kg plate
Single arm single leg DB deadlift 3×10 @10kg
KB drags 3×5/side @4kg DB
Kneeling KB around the world 25/side @10kg
Posted in Strength, Weightlifting
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021125
Leg Press 115×12, 110×12, 105×15
Some accessory Rear delt + Front Delt work
Landmine Squat to Press work up to heavy 10. 35KG
16M EMOM:
1st Min – Cal Row 14,15,14,14
2nd Min – Wall Ball 10KG 10,11,10,11
3rd Min – 24″ Box Jumps 17,17,17,18
4th Min – Rest
Total = 168
Posted in Hyrox, Strength
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020925
Reverse Zercher Lunges 12-8-6-4 @35,42,47,52KG
Weighted Pull Ups 10-8-6-4 @ 5KG(7+1+1+1), 5KG, 6KG, 10KG
11R x 500m Ski *60s Rest @ 2:15/500m
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020825
Heavy Sled Push 20m Unbroken. Worked up to 160KG. 170KG Rested Twice
Assisted Nordic Curl 3×12
Death by Burpees (Buy in 5 Ring rows) 13 Rounds + 10
Suitcase Carry 20KG 3x 30s
Shoulder Lateral Raise Accessory Work
Posted in Cardio, Strength
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020625
Back Squat 3×3 @ 60KG
Back Squat 3×2 @70KG
Back Squat 3×12 @40KG
2 Handed Landmine Squat Press 3×10 @10,20,30KG
Kneeling Landmine Press 3×10
Standing Core Rotation 3×10 @5kg
Posted in Strength
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020525
50Min Run (-ve Split every 10mins)
8.74KM | 144BPM | 5:44/KM
Posted in Cardio, Running
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please attach individual lap times for reference.