W6D3 - 목 8Km Run

A. 5Set (87%) ----> 95 2 Hang Power Clean 1 Power Clean 1 Power Clean (Power Clean은 싱글로 드랍하면서 수행) B. Clean Pull (105%) ----> 110 3*3 To. 희수 청선이는 내가 납치한다... 후후

W6D2-화 a. Power Snatch 3(165) x 3sets 3(185) x 2sets b. C&J 3+1(205) x 3sets 2+1(225) x 2sets c. EMOM 15 5 strict Pull Ups d. 5Km Run(37min)-무동력트레드밀

251224 A. 2set 400m Run 40 WBS (14lb) 400m Run 20 DB Snatch (15kg) 400m Run 20 DB Box Step Up (15kg) B. 6set 2 Hang Power Clean 1.1 Power Clean (125-135lb) C. 3set 3 Clean Pull (175lb) D. EMOM 15 4 Strict Pull Ups

A. 5Set ---> 55 5 Shoulder Press (80%) 2Set --->45 10 Shoulder Press (65%) 1Set Max Shoulder Press (35lb) (15개이상) B. 4Set ---> 65 20 Behind Rack Lunge (65 or 55lb) 1Min Max Bike Erg

251223 A. 3min On / 3min Off * 7set 300m Ski Max Run (270/270/270/280/280/290/300) B. Shoulder Press 5 * 5 (75lb) 10 * 2 (65lb) Max * 1 (45lb) (23rep) C. 3 Box Squat * 5set (205lb) D. 20 KB Gorilla Row * 4set (16kg) 10/10 one arm db row * 4set (10kg) 15/15 one arm band row *3set

W6D1 - 월 am a. 8Km Run (46min) pm b. Deadlift 3reps x 4sets 3(285) x2 3(315) x2 c. Revers Lunge 10Reps(225lb) x 3sets d. For Time 50 - 40 - 30 - 20 - 10 Single Hang DB Clean & Split Jerk(22.5/15kg) + 매 라운드 10 Burpee Box Jump(24/20’) 10 Pull Ups Record : 17:22

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)