111824

Easy Run 55mins – 6.52KM, 8’26″/KM pace 115BPM

1 Hour Chest and Tricep Bodybuilding with Peng and Kai Young

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111624

FundRaiser Run – Steps to Home 7.62KM @41.19, Avg Pace 5’25″/km 164 avg HR

Was aiming for under 40mins 7KM – 38min 55Secs PR

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111424

Ran to gym
Row 30s On, 30s Rest. Reach 5km @36mins
Ran back

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111324

30Min Run Zone 2 – 4.17KM, 7’12″/KM Pace, 131BPM avg

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111224

Warm up
3R:
200m Row
20 Glute bridges
20 push ups

3×1 Sumo Deadlift @ 95, 100, 100KG
3×1 Bench Press @ 65. 66, 67.5

3 Rounds:
Max Cable Rows @25/6plates @12,10,8
Max Dips @15, 12, 10

Conditioning
100 Wall Balls @9kg @(9mins 24 secs)
50 Burpee Broad Jump (7mins 44 secs)
100 Double Unders (3mins 23 secs)

20Mins 40 seconds

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110924

90mins long run @13.07KM, 132BPM

Ran with Don at KJ Lakes. Took a crap halfway thru the run

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111124

Star of deload week

Run 10mins warm up

1.6k Run @ 7:04, 4’25” , 164BPM

Run 10mins cooldown

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110824

Zercher reverse lunges 12-8-6-4 @ 45-52-56-60(1)

Ring rows elevated 30″ @ 12,11,11,10

12 rounds x 500m row

Total time 37:24 , 26:24 working time, Avg 2:12/500m

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110724

Run – 55mins Zone 2 – 7.62KM, 7’13″/KM, 133BPM

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110624

3x20m Sled Push Unbroken @150, 160, 165kg (last round rested 3 times0

3x20m Sled Pull @ 100, 110, 120kg

16M EMOM
60s Ski (cals) @13,13,12,12
60s Walking Lunges @20kg @17,17,16,17m
60s Burpee Broad Jump @12,13,12,10m
60s Rest

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