251105 40min Run (6.5km) 뒷꿈치 정강이 통증이 조금 있음.. 레이스까지 잘 관리해야겠다..

251104 A. For Time 2Round 400m Row 10 Burpee Plate 2Round 400m Ski 10 Burpee Plate 2Round 400m Row 20 Lunge (15kg) 2 Round 400m Ski 20 Lunge 2Round 400m Row 50m Farmers Carry (16kg) 2Round 400m Ski 50m Farmers Carry 2Round 400m Row 15 WBS (14lb) 2Round 400m Ski 15 WBS

251103 A. 40min Run (트레드밀) B. EMOM 10 5 Strict Pull Ups 4set 10 Bandrow

251101 A. 2min On / 1min Off * 2set - Ski - Sled Pull - Burpee Broad Jump - Row - Farmers Carry (16kg) - Lunge (10kg) - WallBall Shot (10lb) B. 7 Back Squat * 4set (135-135-145-145lb) C. 10 Bench Press * 5set (75lb 고정)

251031 A. Strength Skill – 3 Position Power Clean (Every 1:45 x 6 sets) 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean RPE 7~8.5 (115-125lb) B. Conditioning For Time Buy In: 30/24 Cal Row 3 Rounds: 20 Push Up 15 Front Squat (95/65 lb) 10 Power Clean Buy Out: 30/24 Cal Row (11:46) C. EMOM 10 5 St CTB D. 40min Bike Erg

85-85-90-90-95-95-95 (Every 1:45 x 6 sets) 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean ------ 숄프 5×5 (55고정) 스트릭 체투바 5*10(보 검 빨) Daily B. Conditioning – For Time Buy In: 30/24 Cal Row 3 Rounds: 20 Push Up 15 Front Squat (95/65 lb) 10 Power Clean Buy Out: 30/24 Cal Row Rxd 14분 33

Workout A – AMRAP14 1200m Run 20 Burpee Pull-Ups => 못해서ㅜ바터치 40 Ground to Overhead (35lb) Max WallBall Shot (14lb) Rest 3:00 Workout B – AMRAP14 20 Burpee Pull-Ups => 못해서ㅜ바터치 40 KB Goblet Sqaut (16kg) 60 Ground to Overhead (35lb) Max Run 운동전부터 몸이 좀 안좋다는걸 느꼈지만 막상하다 보면 몸이 풀릴거라 생각했다. 완전한 오산이었다. 되는게 하나없었다. 이러다 진짜 죽을것 같다는 공포가 밀려 와서 쉬엄쉬엄 했다. 지금 죽기엔 할일이 너무 많지 않은가..

a. Bench Press x 4sets 165(5)-185(5)-205(3)-205(3) *dead stop b. EMOM15 5 Strict Pull Up c. EMOM 20 15Cal Row 15 Burpee to Bar(touch)

251030 10km Run

a. 7KM Run b. Every 7:30 × 3sets 40M Sled Push 800M Run