AM: 15kM PJ Run – 1:34:18 | 6:17/km | 175SPM
PM:
In teams of 2, E2MOM (YGIG format) with Michael
6 Rounds of:
A. 2min – Ski (20-30 cals)
B. 2min – Burpee Plate Hops 20Reps
C. 2min – Row (20-30 cals)
D. 2min – Sled Push (increase weight every 10mins) 100,125,125,150,150,175KG
Once finish
Run 500m, 50 squats + 50 lunges (L+R =1) & run 500m.
6×5 bench press @ 61kg
5×10 kg Barbell press @30kg
5×8 Pull Ups
5×10 Barbell row @40KG
7KM Zone 2 Run
Got out of zone 2 a little too much
47:34 | 6:47/km | 134BPM | 177SPM
Barbell complex – 6 sets
1 power clean/1 front squat/ 1 push press @40-45-50-55-60-65
4R NFT:
12 DB RLD @25KG
10 DB Split Squat (5/leg)
10 Back Extensions @10KG
20m EMOM of:
60s 8 Goblet reverse lunges @25KG
60s 25 Suitcase March @25KG
5R of:
2min On: 2min Off
25 Cals on the Machines (Bike, Row, Row, Ski Ski)
Remainder Time Shoulder To Overhead @30KG Barbell
Superset
Bench press 6×5 @ 60KG
5 reps Pull up @10KG
3R of:
20 goblet squats @ 25kg
Pair up to complete 5k ski
Swap every 500m (Damper 10,8,6,4,2)
2:15/500m
95min Zone 2 Run 12.67KM | 130BPM | 7:30/km Pace | 179SPM
Warm up – Bike @ 100 calories
22 min EMOM
15-20 push ups @ 20
12-16 Hang Power Clean @40KG @8
6R of
30 cals row – 85-90% effort
30s max rep Hang Power Clean @ 5
90s Rest
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.