50min Run. Every 10min -ve Split
10min Splits
1. 6’59”
2. 6’51”
3. 6’39”
4. 5’58”
5. 5’40”
Distance -7.84KM
Avg Page – 6’23”
Avg HR – 145BPM
Tough
102324
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102124
90 Min Recovery Run – 10.46KM. 127 Avg HR, 8’37″/KM pace
3min Cold Plunge
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102024
30min Chest and Shoulder Home Bodybuilding WOD
3min – Cold Plunge after
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101924
Alt Zercher Lunges 12-8-6-4 @35,40,45,60KG
Seated Sled Pull Max Weight at 40,45,50,55KG
11 x500M Row
60s between sets
Total time 34:59.6
Working time 23:59:6
Average Per 500m 2:10.8
S/M Average 23
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101724
50min Easy Run – 6.21km, 8’03″km, 128BPM
3min Cold Plunge 6 degrees
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101624
4 Rounds Sled Push x 10m Unbroken @150, 165, 180, 190 kg
4 Rounds Sled Pull x 10m @ 80, 105, 120, 135kg
16m EMOM
1min Row @15, 15, 14, 14cals
1min Wall Ball @16, 16, 13, 13
1min Box Jump @19, 17, 16, 16
1min Rest
Total = 184
Improvement all around from last week!
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101424
Deadlift 3-2-1-3-2-1 @107.5, 117.5, 122.5, 112.5, 122.5 127.5
Machine Bench 3-2-1-3-2-1 @30.5, 32.5, 33.75, 32.5, 33.75, 35
3 Rounds of:
Max Banded Good Mornings @30 (yellow band), 25 (teal + yellow band), 25 (teal + yellow band),
Max DB Push Press @17.5KG @11,9,6
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101024
50min run (Negative split every 10mins)
| Mins | Distance | Pace | HR | |
| First 10mins | 1.32KM | 7’31″/km | 123BPM | |
| 2nd 10mins | 1.34KM | 7’25″/km | 132BPM | |
| 3rd 10mins | 1.38KM | 7’12″/km | 136BPM | |
| 4th 10mins | 1.50KM | 6’39″/km | 143BPM | |
| 5th 10mins | 1.71KM | 5’50″/km | 156BPM |
3mins Cold Plunge @5.5 degree c
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stop making me run so much and stop being a nerd.