@Garmin#Con@W3CO: CardiacOutput
4/1s: @RPE2-3 i.e. EASY
2.07 mi
Distance
35:10
Time
16:59 /mi
Avg Pace
139 ft
Total Ascent
221
Calories
@Garmin#Con@W3CO: CardiacOutput
4/1s: @RPE2-3 i.e. EASY
@TrainHeroic#3DaySM@W3D3: ACCESSORY+EVENTS
CL+P: 9x3 @60%
Backward Sled Drags: 4x30yd @BW
Alt. Box Step-Ups (Unloaded): += 60 total reps
Roll-outs: 4x15
@Property - Hill Repeats 8x#Con@W3ESD: ATP+PC
SHORT HILLS: @5-10 Sprints @10-15sec*
:*EASY
@TrainHeroic#3DaySM@LOWER: W4D1
Power Clean: 3x1-3 @55/60/65%
SSB BS: 2-3-5/2-3-5 @65-75%/70-85% += 5RM*
Single-Leg KB DL: *8-12 @RPE8-9 after ea set
Farmers Walk: Heavy, 5 trips of 10m*
Gorilla Rows: 5x8-10*
Banded Prone Hamstring Curls: 5x8-10 @RPE8-9*
:*Superset
@TrainHeroic#GC@StrongmanEndurance: W4SE
EMOM 12:
Minute 1: 30s ODD Object Carry
Minute 2: 30s Slam Ball/Wood Split
Minute 3: 30s Heavy Sled Drag
Minute 4: Rest
AEROBIC 20 minutes @ 70-75% HR i.e. @Zone2 @anyhow
@TrainHeroic#3DaySM@UPPER: W4D2
Power Snatch: 3x1-3 @55/60/65%
Incline BP: 2-3-5/2-3-5 @65-75%/70-85%*
Face Pulls: *10-15 after ea Set
Ring Dips: 3x8-10
KB Clean + Press: 4x3 @heavy*
Band Pushdowns: 100 total reps in as few sets as possible*
Fat Grip Pull-ups: += 25 total reps in as few sets as possible @STRICT 10-min T/C*
:*Superset
Slammed my @right index in truck door so BOO got scaled =>#Con@CardiacOutput: W4CO
BOO: 3x Rounds For Time
@TrainHeroic#3DaySM@W4D3: DE-LOWER
- Q&D: @53lb KB
- TABATA ECHO BIKE: 8x20/10sec for cals
- Alt. Sandbag-to-shoulder + squat: 8x3 @Light for speed
- Weighted step-ups: 4x10 @Sandbag
- Reverse Hyper: 3x10 reps
- Woodchoppers i.e. : 3x10 reps
#Con@ATP+PC+GLY: W4ESD
STANDARD ISSUE HILLS: @8-10 Sprints @30sec
@TrainHeroic#OAF@D1: ME-LOWER
KB Swing + Lateral Step: 3x10*
KB Row: 3x6-10*
Box Jumps w/ Step-Down: 3x3*
Zercher Squat: 5x1 += 1RM
Bulgarian Split Squat: 3x8-10 @RPE8-9
Sled Drag + Farmer Carry: 4x30yd ea @35/20lb AFAP*
Banded Anterior Hip Mob: 4x30sec*
:*Superset