Hey guys the next 2 weeks will be lighter loading and volume. We have come off a grueling training cycle so I encourage you to not over do it this week. If you're feeling beat up, take a few days off.
A. Back Squat @ 30X1 tempo @ 70% of 1RM rest 2 minutes x 3 sets
B. Power Clean - EMOM x 10 - 2 singles @ 70-75%
+
"Pick Your Battle"
5k Row
15k Bike (make sure bike is set to KM not miles)
5k Ski
*these should all take roughly the same time frame*
A) 205 7x3
ReplyDeleteB) 155
C) 15km (9.3mi) - 26:44 [Didn't see Cal count]
A) 115# - 3 sets of 5
ReplyDeleteB) 95#
C) 5k ski - 31:43
A) 3 sets of 5 @165
ReplyDeleteB) @105
C)5k ski: 24:03
A. 3 sets of 5 @235
ReplyDeleteB. 6 rounds @95, 4 rounds @115
C. 15K Assault Bike: 27:08
A) Front Squat @ 225
ReplyDeleteB) PC @ 205 (77% of 1rm PC)
C) 5k rower - 18:56
7.5k bike - 12:34
1.0k ski - 3:50
A. 205 x 5
ReplyDeleteB. 155lbs
C. 15k bike 24:22min
Don't be afraid of being different.
Be afraid of being the same as everyone else.
A. 220
ReplyDeleteB. 165
5k Ski: 23:20
A. 3 sets of 5 @ 130
ReplyDeleteB. 105#
C. 15k bike 34:31 - was at a different gym and the fan bike was completely different, not sure if this helped or hurt but wanted to note it!