Monthly Archives: December 2024

121924

Posted on December 19, 2024 by dennisoh

2k Row Warm Up 21Min EMOM60s 55KM Deadlift @15(45kg),10,10,10,10,10,1060s Wall Ball 6kg 15(all rounds)60s 10 Cal Ski (10 cals all rounds) 3R:Max Tri Ext (Cable)Max Inverted Row60s Plank

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121624

Posted on December 16, 2024 by dennisoh

30min Run Test – 5.71KM | 5’15″/KM Pace | 153BPMImprovement since last 30min test Sept 11th – 5.34KM

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121424

Posted on December 14, 2024 by dennisoh

90min Recovery run – 11.66km | 7’43″/KM | 118BPM

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121324

Posted on December 13, 2024 by dennisoh

30min Zone 2 Run – 4.94KM | 6’05″/km | 133BPM *Aiming for High Zone 2

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121224

Posted on December 12, 2024 by dennisoh

Bulgarian Split Squat 12-8-6-4 @ 10kg DBs, 25KG Barbell, 15KG DBs, 20KG DBs Chin Ups 10-8-6-4 (BW, recovering from golfers elbow) 7x1000m Rowing @90s Rest – Avg 2:13.5/500m

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121024

Posted on December 10, 2024 by dennisoh

60min Recovery Run – 7.44KM, 8’05″/km, 113BPM

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120924

Posted on December 9, 2024 by dennisoh

4 Rounds of 20m Sled Push @130,140,150, 160KG(rested once)4 Rounds 20m of Sled Pull @100, 125, 125, 125kg *500m Run between runs 1.5k run into 30-20-10 OfDeadlift @45KGBurpee over Bar 40 Wall Balls between each each 30s, 20s,10s 2.5k run … Continue reading →

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120724

Posted on December 7, 2024 by dennisoh

Hang Power Clean 3-2-1-3-2-1 @60KG, 63.6, 66, 63.5 , 65(1), 66 Bench Press 6×3 *3 Sec Pause @60kg 3 Rounds ofMax Push UpsBox Step Ups 60secsPull Ups 60secs

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120624

Posted on December 6, 2024 by dennisoh

50min -ve split every 5mins Run Total 8.45KM, 146BPM avg, 5’55″/KM

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120524

Posted on December 5, 2024 by dennisoh

5k Recovery Run – 39:38mins, 7’55”.km, 116BPM

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