우리 코치님들 최공˓˓ก₍⸍⸌̣ʷ̣̫⸍̣⸌₎ค˒˒

Emom 16 1~4min 1 Snatch+2 Overhead Squat 160lb 5~8min 1 Snatch+1 Overhead Squat 170lb 9~12min 1 Snatch 185lb 13~16min 1 Snatch 195-205-225실패-225성공 Back Squat 3 285lb 2 315lb 1 335lb 3 305lb 2 335lb 1 375lb Fortime 5 PS 135lb 10 Overhead Squat 15 C2B 20 Cal Ski Rest 1:00 똑같이 2라운드 진행 Rest 1:00 똑같이 3라운드 진행 27:07 나는 프로가 아닌듯...ㅜㅜ

월요일 am 8km Run Pm (3:00 × 8) 1️⃣ Max Cal Erg 2️⃣ 15 Strict Pull-Up + 15 Pull-Up (Skill OK) 3️⃣ Max Russian KB Swing 4️⃣ 30 Burpee Broad Jump (1.5m / 1m)

A: 7km Run (5:40) 다산수변공원 B: 4sets Snatch High pull + Hang snatch+ Snatch ~ 175 Single Power Snatch 1-1-1-1 ~190 C: Heavy Pull ups 4-4-4-4-4 (45~70lb) D: 6Round Fortime: 7 Power Snatch (135/95) 14 Bar facing Burpee 18cal Ski Rest 1:00 = 21:04

250113 A. Team of 2 (with 지선님) 10min Run (1min On / 1min Off) 150m DB Walking Lunge (20kg) 10min AAB (1min On / 1min Off) 100 WallBall Shot (14lb) 10min Run (1min On / 1min Off) 300m Farmers Carry (24kg)

A: 5km (6:10) 다산수변공원 B: Sled Strength Every 1:30 x 4sets 20m Sled Push (300kg) Every 1:00 x 8sets 10m Sled Pull (152kg) C: 10min Run Then 50 WBS 50 DB Snatch 50 Bar touch Burpee Then 10min Run =2260m / 7:28/ 1890m D: Dual DB Bench Press 7-7-7-7 (70x 2) 20-20 (50x2) with 진훈 보미

7km (4:40)

Clean pull + Dip Clean + LowHPC + Clean + Jerk 3(1+1+1+1+2) 135-145-155 Clean + Front Squat + Jerk + Clean + Jerk 3(2+1+1+1+2) 195 고정 Clean+Jerk 215 235 255 275 GG 10 Round Fortime: 10 DL 185lb 15 T2B 30 DU 16:11 막라운드 토투바 멸망 전완근ㅠ