30min Zone 2 Run – 4.94KM | 6’05″/km | 133BPM
*Aiming for High Zone 2
stop making me run so much and stop being a nerd.
121224
Bulgarian Split Squat 12-8-6-4 @ 10kg DBs, 25KG Barbell, 15KG DBs, 20KG DBs
Chin Ups 10-8-6-4 (BW, recovering from golfers elbow)
7x1000m Rowing @90s Rest – Avg 2:13.5/500m
Posted in Hyrox, Rowing
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121024
60min Recovery Run – 7.44KM, 8’05″/km, 113BPM
Posted in Active Recovery, Cardio
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120924
4 Rounds of 20m Sled Push @130,140,150, 160KG(rested once)
4 Rounds 20m of Sled Pull @100, 125, 125, 125kg
*500m Run between runs
1.5k run into
30-20-10 Of
Deadlift @45KG
Burpee over Bar
40 Wall Balls between each each 30s, 20s,10s
2.5k run – only ran 1km (upper back started to hurt)
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120724
Hang Power Clean 3-2-1-3-2-1 @60KG, 63.6, 66, 63.5 , 65(1), 66
Bench Press 6×3 *3 Sec Pause @60kg
3 Rounds of
Max Push Ups
Box Step Ups 60secs
Pull Ups 60secs
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120624
50min -ve split every 5mins Run
Total 8.45KM, 146BPM avg, 5’55″/KM
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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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please attach individual lap times for reference.