10 min warm up run
Then:
13Rounds of:
1Min faster run
1Min slower run
Avg 5:19/km (minus the warmup)
4.89KM
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011325
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011225
Landmine Hang Power Clean
20mins work to heavy triple @ 35KG
Bench Press 6×3 @61KG – Missed last rep
4Round of 2Min on, 1 Min Off
*Last round 3min on
7 Deadlift @75KG
14 Cal Ski
Max Burpees (12,8,4,16)
Landmine Ab Standing Rotation 3×8 -
090125
10mins – Hang Power Clean Triples – worked up to 60KG
2×3 Snatch hang high pull @65KG
Bulgarian Split Squat 12-8-6-4 @10KG DBs, 12.5kg DBs, 30KG DB(1), 17.5kg DBs
Pull Ups BW – 10-8-6-4 (broken up)
6x1000m Row Negative Split1st Km – 2:21/500m
2nd km – 2:22/km
3rd km – 2:18/km
DNF after. Did not recover well last 2 nights. -
010825
5k Zone 2 Run | 6:21/km pace | 31:48 | 131 bpm | 188 SPM
Accessory Work
Few sets of chest and shoulders -
010625
2x40m Sled Push
*500m run in between rounds
Round 1: 20m – 100KG, 10m – 115KG, 10m – 125KG
Round 2: 125KG unbroken2x40m Sled Pull @125KG
*500m run in between rounds
Chipper
1k Ski
50m Sled Push @ 150KG
1k Row
100m Burpee Broad Jump
Time: 26:07 -
010324
10 min warm up run
12 Rounds:
1 Min Sprint
1 Min Recovery
5.83KM total (including warm up run) | 5’50″/km | 169 SPM | 146BPM