251230 A. For Time 800m Run 1min Rest 20 Strict Pull Ups 1min Rest 1000m Ski 1min Rest 20 Strict Pull Ups 1min Rest 800m Run 2000m Row 감기이슈로 호흡이 어려움.. B. 8set 1 Clean Pull 1 Squat Clean 1 Jerk (125-125-130-130-135-135-140-145) C. 4set 3-3-3-3 Deadlift (210lb) Direct 15 KB Russian Swing (24kg) D. 2set 30sec Hollow Hold 15 V-Up 500m Row 15 V-Up 30sec Hollow Hold

Tempo Deadlift (2up 1top 2Down 1 at bottom) 4x2 375-375,395-395 Deaficit Deadlift 1-2inch 8-6-4-2 255lb AMRAP 14 3 BPPU 6 DB HC&J 9 T2B 11R ACC Single leg R DL 6/6 KB 24kg x2 Emom 6 10 Dual KB Russian Swing

EMOM 28 - 15/12 Cal Erg - 15 WallBall Shot(20/14lb) - 4 WallWalk - 15 KB Deadlift High Pull(24/16kg) Daily...... arrest나는줄 알았다 심장이 너무빨리뛰어서 저세상 가는줄... 오늘 아마 전지점 알엑스디 꼴찌같다.. 괜찮다.... 보강운동 A. 4Set Back Squat 8-8-8-8 (75%) ---> 110 B. Strict chest bar pull up Emom 5*10 ----> 보+검

Emom 12 1~4 1 High hang Snatch+ 1 Snatch + 1 Overhead Squat 155 5~8 1 High hang snatch + 1 Snatch 175 9~12 1 Snatch 185 Back Squat 4 275 3 290 3 310 4 290 3 310 3 325 3R Fortime: 60 DU 15m Dual DB Front rack Lunge 40 WBS 10:23 Emom 10 5 RMU 1~5 3 RMU6~10 5개 완주 실패 ㅠ

251229 A. 40min Run (트레드밀) 20min Bike Erg B. Back Squat 8–8-8-8 (135lb) 감기이슈..

W6D5-토 8k 조깅 (45:20)

W6D4 - 금 a. Back Squat x 4sets 3(285) x 2sets 3(305) x 2sets b. Thruster x 3sets 10(135) -10(155) - 6(175) c. DB Bench Press 12(70lb) x 3sets d. Split One Arm DB Row 15/15(70lb) x 3sets e. 4R For Time 12 Hang Power Snatch 15 Lateral Bar Burpee 75 Double Under 9:06

Daily a. Snatch Complex Every 2:00 x 5 Sets 1 Hang Power Snatch 1 Hang Squat Snatch 1 Overhead Squat ---> 60을 어렵지 않게 성공... b. 4 Round For Time: 12 Hang Power Snatch (75/55) 15 Lateral Bar Burpee 75 Double Under 55lb 행 snatch ---> 12번 언브 한번 성공! 보강운동 A. Bench Press 2-2-4-4-6-6-8-8-10-10 (85%에서 감소하면서 수행) ---> 80 75 70 65 55 B. 4Set 4 Front Squat (75%) - 1sec Pause Bottom ---> 95*1/100*3 C. Strict Pull up *5 Emom 15 D. 4Set 30sec On / 20sec Off Plank Hold Alt V-Up Crunch"

251226 A. 50min Bike Erg B. 5set 5 Bench Press (85-90lb) C. 3set 20 DB Hammer Curl (10kg)

251225 A. 7set 1 Snatch Deadlift 1 Snatch Pull 1 Power Snatch (85-105lb) B. Team of 3 (한솔 현석님) For Time Buy In : 150 WBS (14lb) 15 Round 7 Power Snatch (65lb) 7 Syn Lateral Bar Burpee Buy Out : 150 WBS