a. DB bench press 10 x 3sets 10(70lb) - 10(80lb) - 10(90lb) b. split DB Row(90lb)10 x 3sets c. every 2min x 10sets 15Cal Row + 15 Lateral row Burpee 1~5sets 1:20 6~7sets 1:30 8~9sets 15+10 (멘탈털림) 10set 1:20 d. 8K Treadmill Run (42:30) 2km (6:00 pace) 2km (5:37 pace) 2km (5:00 pace) 2km (4:37 pace)

오늘 허리+ 컨디션 이슈 A: 5km (6:30) B: ~5min 5ww 15 cj(95) 5ww 12 cj(135) ~9min 4ww 9 cj(185) 4ww 9 cj(185) ~12min 3ww 6 cj(205) 3ww 3 cj(225) 185 막클적 세트에서 Time out 서포터 미스터 부길 + 데일리 와드 9R+7

60min Bike Erg(recovery)

갑자기 삘타서 대표님이랑 했던 어썰트 생각나서 함 Emom 20 1:00 Max AAB 1:00 Rest 20.7 20.8 20.7 20.5 20 17 18.3 18 18.8 19.8 하... 여전히 못 함...

A: 7km (5:45) 다산 수변공원 B: 3 HPC 5셋 ~( 225-245) 1Hpc 1fs (265) 3-3-3-3 백스퀏 with 임치치 C: 2Round Fortime: 40 DB HCJ 15 Syn Lateral DB Burpee 40 DB Goblet Squat 15 Syn Lateral DB Burpee 40 DB Snatch 15 Syn Lateral DB Burpee with 세균걸 D: 15min Max Run =3371m

A: with 영규 (대장님) 5.5km (6:50) B: 500m Row 1:00 Rest x4 C: (1) Deadlift 3-3-3-3-3 Then 10 Box jump 345~445파운드 (2) 204kg Sled Push 50m Fortime: 결과= 1:00분 (허웅1:15컷) D: 40min Work out 4min -Max Run 1min Rest 4min -40m Sled Push (202kg) + Max Bike 1min Rest 4min -400m Ski+ Max WBS 1min Rest 4min - 40m Walking Lunge (30kg) + Max 2 Burpee Shuttle Run 1min Rest x2sets =1020m/ 32cal/ 36Reps/ 16Reps 906m/ 27cal/ 38Rpes/ 16Reps with 성규쌤 진기 석환 웅 보미

4sets AMRAP 2:00 Cal Row AMRAP 2:00 12WBS 8 LBBJO AMRAP 2:00 Shuttle Run 2:00 Rest Tempo Deadlift 2121 5x3 375-395-400-425-425 2sec Up 1sec at top 2sec Down 1sec at bottom

a. Clean Complex (5sets) Clean Pull Power Claen Hang Sqaut Clean Jerk (205~235) b. Clean Deadlift 3reps x 4sets 285고정 c. 4sets(rest 1:1) 15Cal Assault Bike 12 Deadlift (155/115lb) 9 Hang Sqaut Clean 6 Split Jerk d. AMRAP(Team of 2/with 기환) 10 Burpee Pull Ups 20 Hang DB C&J 30 Toes to Bar 허리 또 조진듯..