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
60min easy run – 7.22km, 126bpm
PM – 3min cold plunge @ 7c
Alt Zercher lunges 12-8-6-4 @30kg,35kg(did 5/side),40kg,55kg
90s rest btw rounds
Weighted pull ups – can’t do
Sub with single arm cable row (double pulley)10-8-6-4 @ 25, 28.75, 32.5(5), 32.5 + 1 plate(3.5)
90s rest btw rounds
11x500m row
60s rest btw rounds
4R of max sled push distance 10m unbroken @ 140, 155, 175, 185
4R of max sled push distance 10m @ 75, 100, 115, 130
4R of:
60s rowing @ 15,14,14,14
60s wall ball @ 15,12,12,12
60s box jumps 24” @ 14,13,16,17
60s rest
Total = 169
Ran the gym
Deadlift 3-2-1-3-2-1 @105-115-120, 110-120-125
Machine Bench 3-2-1-3-2-1 @30-35-36.25, 32.5-37.5-38.55
3 Rounds of:
Max Banded Good Mornings @25,25,25
Max DB Push Press @17.5KG @9,11,10
Ran Back home
50 min Run (Negative split every 10 mins)
1st 10mins – 6’42″/km Pace | 115 BPM
2nd 10mins – 6’41″/km Pace | 139BPM
3rd 10mins – 6’39″/km Pace | 150BPM
4th 10mins 6’09″/km Pace | 156BPM
5th 10mins (DNF)
15min to find heavy 3rm bench – up to 60kg
2min max distance seated sled pull @50kg + 25kg sled @25m
100m walking lunges @30kg @5:59
5min max burpee over bar @ 53
3R of:
12 DB Press @7.5kg
12 DB Lat Raise
12 ring rows @ bent knees
12 upright rows @15kg plate
Run to gym
Press 3x25kg @12,10,10
1 arm cable Rope pull @17.5 @12,12,12
Shoulder lateral raise 5kg @15,12,12
5km row – 24:00
15mins find heavy 3RM Deadlift – 110KG (no belt, no straps)
100 Wall Balls at 9KG @10:12
2KM Row @9:43
Supposed to to 5KM but no more in the tank.
stop making me run so much and stop being a nerd.