#sport Nov 5: 13 pull-ups

#sport 4 Nov: 10 pullups

Crossfit: 2' for 5r: 6,5,4,3,2 strict press + 5 push press 20,21,22.5,23kg. AMRAP 3': A. max distance echo, rest 2'. B. 5 push press 7.5kg, 10 FR reverse lunges 2x DB 7.5kg, rest 2'. C. 30 deadlift 40kg, IRT burpee #life

- [x] 5k run (29:30) #life

Pull-ups 8/10/10 #life

4x8x wide grip pull up 4x8x dips 3x20x push ups 3x10x hanging horizontal rows 3x8x toes to bar #gym

4x8x wide grip pull up 4x8x dips 3x20x push ups 3x10x hanging horizontal rows 3x8x toes to bar #gym

5x5x110kg dl+ 4x8x50kg ohp + 3x10 wide grip pu + 3x14x hanging ab crunch + #gym

CrossFit: A. 4 sets 5 PUSH PRESS, 45s rest; B. 4 sets 15 KB RDL, 45s rest; C. 4 sets 8 CLOSE GRIP FLOOR PRESS, 45s rest; D. 5min AMRAP SINGLE DB BICEPS CURL 10kg, 1min rest; E. 5min AMRAP PLATE OH SIT UP 5kg #life

#sport 3 Nov: 12 pull-ups

training (core workout, 45m bouldering, 33 pullups, hangboard) #climblife

4x6x wide grip pull ups 4x8x hanging leg raise 4x8x horizontal hanging barbell pull 4x10x lying leg raise 5x10x pvc bar shoulder stretch #gym

Hang hangboard #climblife

CrossFit: A. STRENGTH 4x3min, 10-5-10-5 FRONT SQUAT (55-60%, 70-75%); B. MET-CON 4 x 2 min ON/2 min OFF AMRAP, 6 DEADLIFT 50kg, 72 SU. #life

Deadlift 72x5 #life

Daily pull-ups (30) #climblife

#sport 1 Nov: 12 pull-ups

Crossfit: 2' for 5r: 10 side z press (1x5@5kg, 1x5@5kg, 1x5@5kg, [email protected], [email protected]). AMRAP 3': A. Max distance run, Rest 2'. B. 3 push press@10kg, 5m plate overhead walking lunges@5kg, Rest 2'. C. 5 deadlift 2x30kg, 10 plate GTOH@10kg #life

#gym Squats: 5x70kg Squats: 5x70kg Squats: 5x70kg Squats: 5x70kg Squats: 5x70kg Bench Press: 5x50kg Bench Press: 5x70kg Bench Press: 5x70kg Bench Press: 5x70kg Bench Press: 5x70kg Bench Press: 5x70kg Sit-ups (Dragon Thrusts): 45sec Sit-ups (Plank Right side): 45sec Sit-ups (Plate press crunch 10kg): 45sec Sit-ups (Cliffhanger climbers): 45sec Sit-ups (Dragon Thrusts): 45sec Sit-ups (Plank Left side): 45sec Sit-ups (Plate press crunch 10kg): 45sec Sit-ups (Cliffhanger climbers): 45sec Let pull down: 5x40kg Let pull down: 5x40kg Let pull down: 5x40kg Let pull down: 5x40kg Let pull down: 5x40kg

5x5x50kg ohp 5x5x40kg seated ohp 4x15x push ups #gym