W7D2-금 Fortime: 33-27-21-15-9 Cal Row Cal Ski Row FacingBP 20:30[마지막 9(row,ski,BP) 안함]

인천에서 본가나들이후 드랍인 파워클린 1RM 300lb PR 데드 1RM 505lb PR Amrap 14 9 TTB 6 WBS 3 Thruster (135/95) 5km 트레드밀 런

3 sets 15 DB fly 12 Banded Y Raise 15 Banded pull Aparts palms Down 15 Banded pull Aparts palms Up Emom 20 DB Row 7/7 70lb 12 Ring push up 2 Rope Climb 100ft Sandbag Carry 150lb 8sets HollowRock :20 Rest :10

260101 A. 30min For Qulity 1 Deadlift 1 Power Clean 1 Hang Power Clean 1 Jerk (~140lb) B. For Time 100 Strict Pull Ups C. Team of 2 (with 지선님) 2 set 3min On / 1min Off Max Sled Push (9/9) Max Erg (Row : 750m , Ski : 700m) Max Burpee Plate Hops (63/63) Max Wall Walk (18/19) Max WallBall Shot (80/85)

W7D1-목 am a. 20.26Km Run ( 2:04:30 ) pm b. Power Snatch 4 - 4 - 3 - 3 - 2 - 2 - 1 - 1 125/155/175/195 c.Clean DL+Hang PC+PJ 165(2+2+1) x 2sets 195(1+2+1) x 2sets 215(1+1+1) x 2sets d.( I go, You go ) 6Sets ( With 나현님 ) 15 TTB 12 DL (95>115>135) 9 HPC 6 PJ 15 LBB 6 PJ 9 HPC 12 DL 15 TTB

Team of 2 4R Fortime: 24 DL 24 C2B 18 HPC 18 BMU 12 STO 12 RMU Rest 2:00 1set 115 2set 135 3set 155 4set 185 With 진접 위하준❤️ EMOM 10 7.5M Hand Stand Walk All Done

2026년 1월 1일 누적 거리: 21.00km 페이스: 06'15"/km

Fortime: 33-27-21-15-9 Cal Row Cal Ski Row FacingBP 21:52

251231 A. 6set 20 Jumping Squat (35lb) 1min Max AAB 1min Rest B. 10set 10 Dual DB Bench Press (15kg) 150m Ski 2025년 마지막운동 2026년에도 열심히 움직이자!

A. 7Set (75%) 1 Clean Pull 1 Squat Clean 1 Jerk ----> 90 B. 2Set Hollow Hold 30sec 15 V-Up 500m Row ----> 트레드밀/스키로 대체 15 V-Up Hollow Hold 30sec C. 5 Deadlfit * 4Set (RPE 7.5~8.5) 상승 빠르게 - 하강 3초 - 데드스탑 ----->125