לוג Hertzel Method

W3D2:

Box jump 4x10

Zone 2 run - 7.01km@45min

W3D1:

Cable wood chops:
40x3x15

DB BP:
20x12
30x12
35x3x12
Super set with face pulls:
55x4x15

Sushi break
VTS incline myo rep match:
16x10
26x15
26x13+2
26x11+2+2
26x9+2+2+2

Lying DB curls:
12.5x3x12

Child is sick so couldn't work out for 2 days
W2D8:
VTS SLRDL:
16x12
26x12
31x12
36x12
41x2x12

Belt squat:
45x10
75x10
100x10
120x10
135x2x10 - felt great. Can't wait to keep pushing this lift further.

Couldn't go for my run afterwards as my child wakes up too often and needs me to put him back to sleep.

W2D7:

Pull-ups:
BWx5x10
Super set with cable lateral raises:
20x4x12

Single arm cable rows:
75x12
70x12
65x12
60x12
55x12
50x2x12 - no rest between all sets

Cable skull crushers:
50x15
55x15
55x12

DB farmers walk:
30x2x40m
35x2x40m

W2D6:

Jefferson curls:
20x10
30x10
35x10
40x10
45x10

Eliptical 40min, average HR 134.

2 sets of lunges variations - tried some stuff

W2D5:

Pallof press:
40x3x15

DB Incline:
20x10
27.5x12
28.5x2x12
30x12

Super set with cable shrugs:
60x15
65x3x15

Seated cable flys:
30x4x12

Super set with DB preacher curls:
12.5x2x15
13.5x2x15

W2D4:
SSB GM:
20x10
35x10
45x3x10
47.5x10

SSB SQ:
40x10
55x10
65x10
70x2x10

Interval run:
1min run+1.5 min walk X 6 reps.
Distances:
239m,258m,240m,254m,249m,259m

W2D3:
Suitcase carry:
25x2x20m
30x2x20m

Seal rows:
18x10
48x10
68x10
73x4x10
Super set with cable lateral raises:
20x3-4x12

Chinups EMOM:
BWx11,6,5,5,5,4,4,4,3,3 - last 2 sets every 45 sec. Wanted to get to 50 reps.

Katana extensions:
25x3x15
30x12

W2D2:

Box jump 4x10

Run - 5.15km@35min. The goal was to stay at zone2 HR. This type of run really doesn’t feel so bad like the faster 5km prep fealt. Next weeks the pace will stay about the same and I’ll increase the distances.

W2D1:
Cable woodchops:
35x3x10

DB BP:
20x10
30x12
32.5x3x12

Super set with seated face pulls:
50x4x15

VTS low incline press Myo rep match:
22.5x15-16
22.5x11+4
22.5x10+3+2

Super set with lying DB curls:
11x3x12