Stefano’s Log

[Stefano]

Fighter Block 1 Week 3@85%

FSQ 4x3 77kg
BP 4x3 77kg
DL 1x3 128kg
WTD Plank 4x20s. 25kg
+PU 50reps between sets Bw

+ 3000m/2000m/1000m/500m Rowing Intervals:
- 28:20min
- 2:10.7/500m
- 20s/m
- 159bpm

[Stefano]

Yesterday

LSS Run:
- 01:00:00
- 8,57km
- 143bpm Avg Hr

Today

LSS Run:
- 01:41:02
- 14,02km
- 145bpm Avg Hr

[Stefano]

Fighter Block 1 Week 4@75%

FSQ 4x5 68kg
BP 4x5 68kg
WPU 4x5 12kg
RDL 3x5 112kg

+ 4x2000m Rowing Intervals:
- 35:46min
- 2:14.1/500m
- 17s/m
- 154bpm

[Stefano]

LSS Run:
- 01:04:41
- 9,00km
- 144bpm Avg Hr

[Stefano]

Tempo Run:
- 00:59:17
- 8,55km
- 154bpm Avg Hr

[Stefano]

Fighter Block 1 Week 4@75%

FSQ 4x5 68kg
BP 4x5 68kg
WPU 4x5 12kg
RDL 3x5 112kg

+ 8x500m Rowing Intervals:
- 15:43min
- 1:57.9/500m
- 23s/m
- 160bpm

[Stefano]

LSS Run:
- 01:02:47
- 9,00km
- 144bpm Avg Hr

[Stefano]

LSS Run:
- 01:43:59
- 14,50km
- 147bpm Avg Hr

[Stefano]

Fighter Block 1 Week 5@80%

FSQ 4x4 72kg
BP 4x4 72kg
WPU 4x4 15kg
RDL 3x4 120kg

+ 5x1500m Rowing Intervals:
- 33:10min
- 2:12.6/500m
- 17s/m
- 152bpm

[Stefano]

LSS Run:
- 01:08:11
- 9,34km
- 142bpm Avg Hr