250123 A. Every 2:00 * 6set 2 Hang Snatch Pull 1 Hang Power Snatch 1 Power Snatch (85-90-95-95-95-100) B. AMRAP 5 * 4set 30 Reverse Lunge (95lb) 30 Toes to Bar Max Meter Run (240/190/160/130) Rest 5:00 자리가 협소하여 리버스런지로 수행 런지 다리가 안 움직임.. C. 7set 500m Ski (2:11 / 2:20 / 2:20 / 2:19 / 2:22 / 2:25 / 2:20) Rest 1:00 400m에 적응되어서 그런지 500m 너무 힘들었음 400m는 6세트제외하고 1:54초 이내 D. 4set 8/8 DB One arm row (17.5kg)

B형독감 (39.6도) 운동레스트

Back Squat 65% 10*5 ----> 100lb

Fortime: 1500m Row 50 DB Snach Sandbag Shuttle Run 1350m Sandbag Over+ Half Burpee 50reps Ski 2000m 30 Burpee Box Jump with Asia Champ

250121 A. 60min Run (트레드밀 8km) B. EMOM 10 5 Strict Pull Ups 4set 20 Band Row C. 4set 10/10 Band Pallof Press 20 KB Mountain Climb 30sec KB Front Rack Hold Rest 1:00 4set 10 GHD Back Extension

a. 3km jog Warm Up 6Sets(Machine inteval) 1000M Run (15km/h ,4:00pace) 200M Recovery(120~80sec)

이상한 몸살기운이 생김 망할 7km (6:10) Time cap 14min 50 DU 50 Bar facing Burpee 21 pc (135) 50 DU 15 pc (185) 50 DU 9 pc (225) 50 DU 50 Bar facing Burpee = 13:48 with 배드민턴 동호인

a. Box Squat 4(285) x 3sets b Power Snatch 3 x 4sets 135-135-155-175 c. Max Strict Pull Ups x 2sets 18 - 20 d. AMRAP4 x 4sets 9WW 18Cal Row 27 TTB Max Wallballs 35-29-11-0

컨디셔닝 하나 하고 길어서 못 씀ㅠ Deadlift 3x3 365lb 1x15 225lb Rest 1:00 Every 2:30 x4 7 Front Squat 205lb Emom 3 2 Clean 195lb Every 45sec x 6sets 1 Clean 215lb Every 30sec x 4sets 1 Clean & Jerk 225lb