a. 8Km Run (40min) 10~15km/h

4sets 컴파운드 세트 Lat pull Down 30kg 12 12 under grip 12 Pendlay row 75lb 3sets 20 DB Fly 10kg 20 Banded Y Raise 20 Banded pull Aparts palms Up 20 Banded pull Aparts palms Down 5sets 10 T2B 50 DU 10 PS 95lb 1:1 rest 5sets 10 T2B 50 DU 10 C&J 115lb 1:1 rest 1:13 1:12 1:11 1:08 1:11 1:18 1:23 1:30 1:30 1:28

250128 A. 7Round For Time 7 DL (95lb) 7 HPC 7 PJ 7 BS 7 BP 월요일부터 배가 아파서 화욜까지 풀레스트했는데도 와드 중 배가 아파서 4라 후 중단.. B. 20min Bike Erg

Tempo Deadlift 2up 1top 2Down 3x2 385-405-405 Single leg KB R DL 8/8 32kg Emom 5 12 Dual KB Russian swing 5sets AMRAP 3 2Rope Climb 8 Dual DB Power Clean 22.5kg 10 GHD Rest1:00 Between the set 9R

A.5sets 2 Power Clean + 2 Jerk 205~ 224 c. 7Rounds For Time 7 Deadlift(135) 7 Hang Power Clean 7 Push Jerk 7 Back Squats 7 Burpee 14:58

A.6sets 2 Power Clean + 2 Jerk B. Dead Lift 3rm c. 7Rounds For Time 7 Deadlift(135) 7 Hang Power Clean 7 Push Jerk 7 Back Squats 7 Burpee

1/26 어제 핸드폰 잃어버려서 오늘 씀 Fortime 500m run 10 thruster 95lb 500m run 10 thruster 500m run 10 thruster 500m run 10 thruster 115lb 500m run 10 thruster 500m run 10 thruster 500m run 10 thruster 135lb 500m run 10 thruster 500m run 10 thruster 500m run 10 thruster 155lb Then, 3min max ski 100 push up 시간이 없어서 웨이트는 못하고 와드만 진행

am a. 7k jog (43:37) pm b. Bench Press 5(215lbs) x 3sets c. every 30 x 20sets Strict Pull up 3 - 4 - 3 - 4- 3 - 4 .... d. 8k build up run(40min) * treadmill (incline 1%) 1k (9km/h , 640) 1k (10km/h, 600) 1k (11km/h, 527) 1k (12km/h, 500) 1k (13km/h, 437) 1k (14km/h, 417) 1k (15km/h, 400) 1k (16km/h, 345)

B형독감 3일차 수액2방과 어마무시한 주말수면으로 정말 말도 안되는 회복력으로 다시 육지를 밟긴했다.. A: 1200m Row B: 2 Box clean (2-3sec Pause) ~265 ( second Rep fail) Dual DB Bench Press 7-7-7-7 (~70lb x 2) Then Max reps (2sets) 15kg x 2 (40.30) C:3Round Fortime: 800m Run 25 TTB 25 Box Jump over 20 CJ 95/65 1:00 Rest 27:41 (런 뛸때 호흡 꼬이는거 거의 화생방급) 감기, 독감조심 라곰이들❣️