Deadlift 5-3-1-5-3-1
Push Press 3-2-1-3-2-1
Forgot to log! Forgot weight!
Assault Bike 100 cals for time
12m EMOM
60s 45s max cal bike
60s max power cleans @45KG
60s rest
PM
Zone 2 Indoor Bike – 107 BPM
75Min Run – Zone 2
10.95KM | 6:51/km | 178SPM |129BPM
PM
90min Indoor bike – 100BPM
AM:
90min Easy Run – 11.10KM, 174SPM, 125BPM
PM:
60m EMOM
10cal ski
10 cal row
10m sled push
Increase weight every 10min
50,75,100,125,150KG
Front Squat 5-3-1-5-3-1 @ 57-65-75-62-67-77(f)
4R (using 40kg sandbag)
6 Ground to Shoulder
12 Reverse Lunges (front loaded)
24m Front Load Carry
(did 3 rounds only)
100 Russian Twists (L1,R2,L3,R4)
(20 push ups + 10 Pulls Ups every break) Broke once
1.6K Row cooldown
4x8min Intervals
2min Rest
Average 4:56/KM
Only did 3 Rounds
10KM run (supposed to do 90mins)
7:09/km | 176SPM |125BPM 1:11:44
Deadlift 5-3-1-5-3-1 @82-87-102-90-95-107
Push Press 3-2-1-3-2-1 @50-55-60-55-60-65
20min AMRAP
10m Sled Push @10KG
15 Ass Bike Cals
20 Alt DB Snatch 15KG
6R +10m
PM – 30min Zone 2 Recovery Run
Compromised Running
3R of:
25 Walking Lunges/Leg
30 Squats
400m~ Run
Warm up
5 rounds
5 pull ups
10 push-ups
Superset 5-3-1-5-3-1
Bench Press 60-63-67-62-65-70
Weighted Pull Ups 5-7.5-15-7.5-12.5-20(just lower chin)
4 ROUNDS FOR NFT
12 DB pullovers @12.5KG
12 DB pec flys @7.5KG
12 DB reverse flys @5KG
1000m Ski Erg Max Effort 4:17.1 (2:08.5/500m, 49S/M, 867Cals/HR)
3min Rest
4 rounds
2:30 Ski 500m
1:30 Rest
Later
4 rounds
2:30 Work (Ski 500m, Reminder time Russian KB Swing @24KG)
1:30 Rest
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.