50 min Run, -ve split every 10mins
6:50, 6:25, 5:56, 5:36, 5:02/km
138BPM | 5:54/km | 180SPM | 8.47KM
082025
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Monthly Archives: August 2025
081925
AM:
Zercher Squat – Find heavy 3 rep – 65KG
Zercher Squat 3×3 @60KG
Romanian Deadlift 3×4 @80KG
3r of:
20 Banded good morning
10 DB Push Press @20KG DBs
PM:
30min Treadmill Run | 8:12/km | 117BPM | 3.69KM
081825
Indoor Bike 60mins |114BPM avg
081625
Bench Press 3×8 @45KG
Chin Up Grip Lat Pull Down 3×12 @110lbs
Seated Press Machine 3×12 @5KG/side
Seal Row 3×8 @45KG
Shoulder Strength + Mobility using Clubbell
081325
2min Max Pull Ups – 25
100m Walking Lunges @20KG – 4:03
5min Burpee Plate Hop – 73
081125
30min Run | 4KM | 7:34/KM | 116BPM | 170SPM
081025
AM – Group Run! 1 hour 40mins run – 10.41KM | 9:36/km | 120BPM |165SPM
PM – Dennis Michael Orange vs Dee-Lyn Dencyl Caeser
12k Ski (60min time cap)
A. 250m ski
B. 8 Russian Swings @24kg
C. 8 Push Press @10KG DBs
B+C = 8 Partner Sit Up Passes
1:00:26 vs 1:00:18
Difference of 8 seconds between 2 teams
080925
Find a heavy 3 rep Deadlift @105KG
100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55
5k Row – 22:16
2:13/500m Speed
080825
20m Sled Push @100, 115, 125, 135KG
20m Sled Pull @100, 115, 125KG
16M EMOM
60s Row – 13c
60s Wall Ball – 15
60s Box Jumps – 15
60s Rest
080725
AM
35min Run | 6:54/km | 125bpm | 174spm | 5.07km
Got into zone 3 a little too often
PM:
30min Treadmill RUN | 3.99KM | 7:32/km | 111BPM | 173SPM
30min Indoor bike | 117BPM