Tuesday 10/27/20

Conditioning

10K Row

49:24

Monday 10/26/20

Accessories

Ring Pull Up

8 sets x 5 reps

Dumbbell Bench Press

4 sets x 10 reps @ 55# (1:2:1:1)

10 sec Hollow Hold

10 V-Ups

10 Tuck Ups

5 sets

Saturday 10/24/20

Conditioning

30 sec Echo Bike (500+ watts)

45 sec Rest

30 sec Ski (<2:00)

45 sec Rest

12 rounds

Tuesday 10/20/20

Conditioning

Row

10 min on

2 min off

4 rounds

8,191 m

Tuesday 10/13/20

Conditioning

300 m Ski

Rest 1 min

6 rounds

Row

30 min

5739 m

Monday 10/12/20

Accessories

Back Squat

Heavy 5

120 kg

Bench Press (Multi Grip)

3 sets x 10 reps @ 70 kg

1000 m BikeErg Sprint

2 sets

1:44.6 / 1:42.9

Tuesday 10/6/20

Accessories

Bench Press (Multi Grip)

5 sets x 5 reps @ 70 kg (#3)

1 set x 32 reps @ 40 kg (8 reps @ each #)

Conditioning

1000 m BikeErg

10 Burpees

8 rounds

Monday 10/5/20

Accessories

Back Squat

5 sets x 5 reps @ 100 kg

Thursday 10/1/20

Conditioning

3 min BikeErg @ damper 5

30 Banded Good Mornings

5 sets

100 Burpees