A. 5Set Back Squat 10-8-6-4-2 (65%-70%-75%-80%-85%) 15 KB Goblet Squat (16kg) (Unbroken) 1세트 후 레스트 1:30 --> 95/100/105/115/125 B. 7Set (75%) 1 High Hang Power Snatch 1 Hang Power Snatch 1 Power Snatch ---> 65 C. 5Set 3 Snatch Pull (105%)" --->85

251220 A. EMOM 20 - 200m Row - 20m Sled Push - 160m Ski - 20m Burpee Broad Jump Rest 2:00 EMOM 20 - 200m Row - 10m Sled Pull - 160m Ski - 20m Dual DB Walking Lunge (10kg) B. 4set 10/10 One arm DB row (15kg) 3set 15 Band row

W5D5 - 토 4min on / 2min off x 7sets run (무동력 820~850m)

Daily A. Lifting Complex ( 5sets ) *rpe 7~8 1 Clean Pull + 1 Hang Power Clean + 1 Clean & Jerk ---> 95*4/100*1 진짜 100lb 포비아 극복한건가???? B. Conditioning AMRAP 12 12 Wall Ball Shot (20/14lb) 6 Clean & Jerk (95/65lb) --->7round... 만족...14파웅드 월볼 첫라운드 12개 언브성공...ㅠㅠ 출근이슈로 트레드밀 20분..

10km Run ~7 (4:30) ~3 (6:00) Clean pull+HCL+C&J ~245 (깔짝) 벤치 5-5-5-5-5 (175-195) 1-1-1-1 (205-235 x) 225까지성공 2000m Row Every 1:00 5bp plate hopes = 9:48

W5D4-목 4R For Time 30Cal Row 20 DB Power Clean&Press 15 Toes to Bar 10 Burpee Braod Jump 19:59

251219 A. For Time 1km Run 25 DL (155lb) 1km Run 80m DB Walking Lunge (20kg) 1km Run 40 WBS (14lb) 1km Run 40m Burpee Broad Jump B. 7set 1 High Hang Power Snatch 1 Hang Power Snatch 1 Power Snatch (85-95lb) 5set 3 Snatch Pull (145lb) C. 4set 30sec On / 20sec Off Planck Slow Mountain Climb

W5D3 -수 10Km Run(60min)

Daily A. Strength Back Squat 4 Sets | RPE 7 ~ 8.5 10 Reps ---> 85 8 Reps --->90 6 Reps --->105 4 Reps --->115 B. Conditioning Team of 2 ------with 희수, 지혜 AMRAP 18 (I go, You go) Partner A 12 KB Swing (24/16kg) 12 KB Goblet Squat 12 V-Up Partner B Max Burpee Box Jump Over (24/20”) 2. 보강운동 A. Bench Press 3-3-3-3 (80%) --->80lb Dual DB Bench Press (10kg) 7-7-7-7 B. 3Set Hollow Hold 30sec Zercher Hold (55lb or 65lb) 15 Hanging Leg Raise Rest 1:00"

251217 A. Bench Press 3-3-3-3 (90lb) DB Bench Press 7-7-7-7 (15kg) B. 60min Run (트레드밀) (6.5km) C. 4set 30sec Hollow Hold 30sec Zercher Hold (95lb) 15 Hanging Leg Raise Rest 1:00