4x8min Intervals
2min Rest
Average 4:56/KM
Only did 3 Rounds
10KM run (supposed to do 90mins)
7:09/km | 176SPM |125BPM 1:11:44
Deadlift 5-3-1-5-3-1 @82-87-102-90-95-107
Push Press 3-2-1-3-2-1 @50-55-60-55-60-65
20min AMRAP
10m Sled Push @10KG
15 Ass Bike Cals
20 Alt DB Snatch 15KG
6R +10m
PM – 30min Zone 2 Recovery Run
Compromised Running
3R of:
25 Walking Lunges/Leg
30 Squats
400m~ Run
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
30min indoor run zone 2
30min indoor rowing high zone 2
1.6km warm up run
Front Squat 5-3-1-5-3-1 @ 55,62,72,61,66,75kg
4R:
20s weighted front rack march
25m sled pull @100kg
100 back extensions
1.6km cool down run
2 rounds
5/3/1 superset
Bench press 58,62,65,60,63,67
Weighted c2b pull up 2.5,5,10,5,7.5,12
4 rounds for NFT
12 db shoulder press 8kg
15 ring rows
12 db lateral raises 5kg
12 barbell upright rows 10kg
4x15s front rack weight hold @75,95,95,95kg
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.