250120 A. 7 Front Squat * 4set (125lb) B. 4set (1:1 Rest) 9 WW 15cal Row 27 TTB 36 WBS 🤤💦 3-4세트 엄청 쳐짐.. C. 30min Bike Erg (Recovery)

a. 10K Build up jog (55:40) Machine Treadmill(1% Incline) 2km = 9km/h(6:40) 2km = 10 km/h(6:00) 2km = 11 km/h(5:27) 2km = 12 km/h(5:00) 2km = 13 km/h(4:37) b. AMRAP 9 12 BB Floor Press 9 Push Ups 6 Lateral Bar Burpee 3min Rest AMRAP 9 12 Dual DB Deadlift 9 Dual Hang DB Power Clean 6 Pull Ups 3min Rest AMRAP 9 12/9 Cal Erg 9 Single KB Revers Lunge 6 Wallball

Emom 3 2 Snatch 165lb Every 0:45 x 4sets 1 Snatch 175lb Every 0:30 x 6sets 1 Snatch 185lb Back Squat 5x3 275-285-295-305-315lb Amrap 14 60cal Row 50 T2B 40 Wall Ball Shot 30 Power Clean 20 Rmu 197 rep

A: 파클1- 행파클1- 저크1 ~245 클린+ 프론스퀏 ~265 B: 5셋 21 토투바 5파워스내치 (155) 15 풀업 5파워스내치 (155) 9바머 레스트2:00 타임캡 24:00= 결과 4라운드하고 컷 C: 5:00 x 4 800m Run Max Burpee Board Jump (Facing) = 22/20/16/18

10km (6:03)

250116 A. Front Squat (80%, 82%, 84%) (145/150/155lb) Then , 60% 10 Thruster (95lb) 요즘 스트랭스를 열심히 안 했어서 1RM을 낮춰서 진행ㅠ 허리 다칠까 조마조마 B. Every 2:00 * 10set 12cal Row 13 Lateral Row Burpee 원래 15개.. 너무 많이 실패할 것 같아서 13개로 진행 C. 40min Bike Erg (Recovery) D. 4set 10/10 One Arm DB Row

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)