운동기록 (12/18 ~ 12/24)

[12/18, 일요일]

Strength
Squat	6/6/5/5/5 (135lb, 155lb, 185lb, 205lb, 205lb)

Metcon #1 - Strict Fran (75lb)

9:58

Metcon #2 - 3R For Time
Row	30-20-10 Cal
Box Step-ups	30-30-30
10:25

 

[12/20, 화요일]

Metcon (Every 2:30, 12 sets)
Assault Air	10 Cal
Push-ups	10
Air Squats	20

 

[12/21, 수요일]

Strength
Shoulder Press	15/15/13/8/8 (45lb, 65lb, 75lb, 80lb, 80lb)

Metcon (Every 7:00, 5 sets)
Shuttle Run	4 x 30m
Burpees	12
Knee to Elbow	12
American KB Swings	24
Row	24 Cal

 

[12/23, 금요일]

Strength
Deadlift	135/185/185/205/225 (10, 10, 10, 10, 10) 225lb까지는 모두 unbroken rep이고 205lb부터 alter grip을 잡음 과거 부상이 두려워 증량은 천천히

Metcon EMOM for 20 Minute 10R (75lb) / 10R (85lb)

1 Power Clean

1 Front Squat

1 Push Jerk

1 Front Squat

1 Push Jerk

Metcon 16 AMRAP (1R + 70)

50 Cal Row

75 Wallballs (20lb)

100 Double Unders

 

[12/24, 토요일]

Strength 10x10
Band Resisted push-ups	4R까지 unbroekn, 5-6R 5개씩 7R 3-7 8R 4-6 9R 6-4 10R 5-5

Metcon 10Rounds For Time (32:30)

12 Alternating DB Snatches (40lb)

19 Air Squats

15 Cal Row