50min -ve split every 5mins Run
Total 8.45KM, 146BPM avg, 5’55″/KM
stop making me run so much and stop being a nerd.
120624
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120524
5k Recovery Run – 39:38mins, 7’55”.km, 116BPM
Posted in Active Recovery, Cardio, Running
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120424
DB Bulgarian Split Squat 12-8-6-4 @ 12.5kg, 12.5kg, 15kg, 17.5kg
Chin Ups 4×5 @5kg
6x1000m Row 90s Rest @2:14.5/500m Avg
Posted in Cardio, Hyrox, Rowing, Strength
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120324
Ran to gym
Hang power clean 3-2-1-3-2-1 @57.5, 62.5 , 67.5, 62.5, 66(1), 66
Bench Press 6×3 @60kg
3 Rounds:
Max DB Press @10KG DB – 15,12,12
Max Pull Ups @ 7,6,5
Max DB Snatches @15KG DB – 5,4,4
Ran back home
Posted in Hyrox, Strength
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112624
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
Posted in Bodybuilding, Cardio, Running
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112424
DB Bulgarian Split Squat 12-8-6-4 @15KG – 10KG – 12.5kg – 15KG (Drop weight to do full ROM)
Inverted Row 3x Max @15-12-10-10
5 x 1000m Row, (90s rest) – 2:15/500m Pace!
Posted in Hyrox, Uncategorized
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112024
Hang Power Clean 3-2-1-3-2-1 @55-60-65-60-65-70(f)
Bench Press 3-2-1-3-2-1 @60-61-62-61-62(1)
*Working out alone so stopped for safety reasons
3Rounds of Max
Push Ups @25,20,15
Inverted Rows @15,15,15
Hang Clean & Jerk @40KG @3,4,3
Posted in Hyrox
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111924
50Min Run, Every 5mins -ve split
- 7’01”
- 6’40”
- 6’28”
- 6’25”
- 6’07”
- 6’08”
- 5’50”
- 5’55”
- 5’43”
- 5’28”
Distance 8.15KM
Avg Pace 6’09”
Avg HR 141 BPM
Posted in Running
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please attach individual lap times for reference.