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..

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)