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

벤치 5x5 165-175 Emom 40 1) 220m Run 2) 15cal row 3) Max Bike 4) 12cal Ski Done

3 Rounds for Time 400m Bike 20 Alternating Dumbbell Snatch @ 35lbs 10 Toes to Bar Over Head Squat 8x3 @ RPE 7 5x2 @ RPE 8 GHD Sit up 15x5 GHD Hold w/medi ball 00:30x3set @ 10lb Sit up 20x5

1000m/400m * 6set 질주 : 4:30/4:26/4:13/4:11/4:00 회복 : 6:00 고정 고하마 10k D-25