260214 A. EMOM 20 - 200m Ski - Max WBS (20/20/20/18/18/17/16/15/15/18) B. 6set 8 Bench Press (80lb) EMOM 10 6 Strict Pull Ups

A. 러닝머신 50분 B. For Time 2Round 600m Run 40m Sled Pull(152kg) 2R 600m Run 50m Burpee broad Jump 2R 600m Run 100m farmers carry C. 10min Core

EMOM 28 15Cal Row 15 Burpee 15 Cal Ski 150M Run

다산역 5번 출구 스시남 Am s. 23.2 A 135 rap B 245 Deadlift 4x3 2121 Tempo 385 고정 15-12-9 245 고정 Pm s. Hip Thrust 5x5 365Lb Pendlay Row 4x12 185 Dual Dumbbell Row+pull up 4x12/7 Barbell Curl+ Chin-Up 4x20/7 Row erg Nordic Hamstring Curl 5x15 플라이오 메트릭 5set 다들 설 연휴 잘 보내세용~~

250213 A. 40min Run (트레드밀 5.5km) B. 3 Back Squat * 4set (165lb) C. 3set 15 V-Up 30sec Side Plank (L) 30sec Side Plank (R)

A: 라곰 데일리 리프팅 파워클린+프론스퀏+행파클+프론스퀏 255 B: 3:00 x5sets (Rest 1:00) 10 Shuttle Run(50fit) 10 Deadlift (225/155) Max Shuttle Run (50fit=1Reps) = 18/16/13/10/10 C: 4:00on /1:00off x 8Round Total 40min Hybrid 1) Max Run (1000m) 2) 40m Sled (202kg)+ Max Bike 3) 1000m Row 4) 40m Burpee Board Jump + Max Box jump with 권은비 희준 재선

두바이쫀득지후 Am s. every 5:00 4set 400m run 12~13 1000m Bike erg 1:45 페이스 Pm s. 1 Squat Snatch 1 Hang Squat Snatch 1 Snatch Balance -205 컨따 3set 3 snatch pull 245 3set Ft 18:00 600m row 1:53 30 ttb 12/10/8 15 pc Jo내치 코치님 피드백 토투바를 더 공격적인 페이스로 가라 Acc Dumbbell Bench Press 3x6 70Lb 2x15 50Lb

5k Treadmill Run (33min)

A. 런닝머신 45분 B. 1 Squat Snatch 1 Hang Squat Snatch 1 Snatch Balance ~195lb 3 Snatch Pull * 3Set 215lb C. EMOM 40 15Cal Row 15Cal Bike 12Cal Ski 15 TTB

Tall Clean + Floating Clean + Clean + Jerk* 5x(2+1+1+3) @ 85lb —— Clean Pull + Clean + Jerk 2x (1+1+1) @ 80lb —— EMOM20 Clean deadlift + Hang squat clean + Jerk (3+2+1) @ 85-90lb —— Sit up 3x30 —— Dual dumbbell bulgarian split squat 2x12 @ 15lb 2x10 @ 20lb 2x8 @ 25lb