ㄱ push press push jerk 125

A. 5set 2 Push Press + 2 Push Jerk (105-110lb) B. AMRAP 20 7 Dual DB Cluster 7 Dual DB Devil Press 9cal AB (6R+14) C. 20 Hammer Curl * 4set (7.5kg) D. 30min Bike Erg E. 4set 10 V-Up 20 Rainbow Plank 20sec Bear Crawl Hold

1. Daily A. Strength (rpe 7~8) Push Press + Push Jerk (5 Sets) ( 2 + 2 ) x 5sets 85/85/85/85/90 B. AMRAP 10 5 Dual DB Cluster (15/10kg) 5 Devil Press 70 Double Under 2. 보강운동 Back Squat 5*3 (80%) --->115 10*3 (60%) ---> 85 15*2 (50%) ---> 75 15*2 (35파운드 점핑스쿼트) Band Pull up 10*5 (검밴)

W4D3 - 목 a. 8km Run ( 47min ) b. EMOM 15 5 Strict Pull Ups c. 3min on /1min off *with 인우 Row(60cal) floor DB Press(22.5K , 45reps) Row(60cal) Gorilla Row(20k , 76reps) AAB(40cal) Bike(35cal) Burpee P.H(30reps)

W4D2 - 화 a. 5sets(175,195,215) 1 Clean Deadlift +2 Power CLean + 1 Jerk b. DB Bench Press x3sets 17.5(35reps) / 22.5(25rep) / 32(15rep) b. 5R For Time 20 Cal Row 20 Row Burpee record : 11:25

1. Daily---Hyrox 3Min On / 1Min Off * 7Set (*rpe 7~8) Bike or AAB ---> bike Sled Push (team of 2) ---> 이거부터시작 KB Gorilla Row Burpee Plate Hops (team of 2) Row ---> Ski Floor DB Press(team of 2) Row ^^ 팀따위없었다 모든 것을 개인전으로^^ 2. 보강운동 오늘은 심으뜸 복근운동 with 예림~~~ https://youtu.be/DEOx_DzyfV4?si=s0257UZOPDws-ZQm 이거야 희수야 ^^ 수많은 유튜브 복근운동을 거치고 거쳐, 엄선한 영상!!

1 Daily Team of 2 ----> 준호형님이랑 팀와드! AMRAP 20 (I go, You go) 4 WallWalk 12 Deadlift (95/65lb) 9 Hang Power Clean 6 Push Jerk2 2. 보강운동 Bench press 3*3 80% ---> 75 5*3 75% ---> 70 10*2 70%-65% ---> 65 15*1 50% ---> 55 1rm은 87이지만...95로 계산하기... Core. 3Set 20Sec Max V-up 20Sec Hollow Body Hold 20Sec Bear Crawl Hold To. 희수에게.. 희수야 얄심히 하고 코어도 꼭 하구가 1set는 쉽고 2set는 조금 힘들고 3set는 배찢어져

251209 A. Every 2:00 * 4set 3 Front Squat (125lb) - 3sec Pause bottom B. 60 Toes to Bar Until AMRAP 2 8cal Ski 8 Bar Facing Burpee 8 Alt DB Snatch (17.5kg) Max Toes to Bar Rest 2:00 (8/7/8/7/8/7/8/7) 생각보다 시간이 안남는다.. 원래 버피 10개인데 줄여서 수행 무게도 22.5였지만 17.5로 진행 C. 30min Bike Erg

1. Daily a. Every 2:00 x 4sets 3 Front Squat(68~72% 고정) * 3초 Pause @Bottom ( rpe 7~7.5 ) ---> 95 b. AMRAP 3 * 4Set 10 Toes to Bar 15 Box Jump Over (24/20”) 10 Front Squat(95/65lb) Rest 3:00 하체............... 2. 보강운동 10set (75%) 1 low Hang snatch 1 OHS 55*5/60*3/65*2 Snatch DL 3개*5set 스내치 무게+20lb ---> 75lb

W4D1-월 a. 3Box Sqaut(315)x 4sets b. AMRAP 20 20 DB Box Step Up 20 Hang DB Snatch 10 Burpee Pull Ups c 8km Run(48min)