stop making me run so much and stop being a nerd.
Author Archives: dennisoh
062125
4 rounds:Max rep dips at 25% body weight 12,10,10,12Max rep chin ups at 25% body weight 3,3,3,3 4 rounds NFT12 db pec fly @12.5KG8 single arm db row @28KG12 db lateral raises @7.5kg8 heavy db shrug @32KG 4x15s Rack Hold … Continue reading
Posted in Bodybuilding, Strength
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062025
50 min Recovery Run |6.11KM | 8:11/KM speed| 177 SPM | 122BPM
Posted in Active Recovery, Running
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061925
3×8 Hip Thrust @75KG3×8 1 leg trap bar dl @50kg3×8 Slow tempo calve raises @40KG 5x 90s On: 90s Off18 Cal Row + Max TTB – 5-7 Reps Reverse Zercher Lunges 12-10-8-6-4 @35, 40, 45, 50, 55
Posted in Bodybuilding, Strength, WOD
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061825
Gym with Jason Tan at Optimum Fit Press 5-3-1-5-3-1-5-3-1 @45,50,55,35,40,45,35,40,45 Chinese Rows 6×5 @ 45KG 5R of:12 T-Bar Rows12 BW Dips 4R of:Shoulder Flys and Decline Chest Fly WOD:4R of:10 Squat @20KG Sandbag10m Lunges @20KG Sandbag10 Deadball Burpee @20kg Ball … Continue reading
Posted in Bodybuilding, WOD
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061525
AM: 15kM PJ Run – 1:34:18 | 6:17/km | 175SPM PM:In teams of 2, E2MOM (YGIG format) with Michael 6 Rounds of:A. 2min – Ski (20-30 cals)B. 2min – Burpee Plate Hops 20RepsC. 2min – Row (20-30 cals)D. 2min – … Continue reading
Posted in Cardio, Running, Team WOD
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061425
6×5 bench press @ 61kg5×10 kg Barbell press @30kg5×8 Pull Ups5×10 Barbell row @40KG
Posted in Strength
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061325
7KM Zone 2 RunGot out of zone 2 a little too much47:34 | 6:47/km | 134BPM | 177SPM
Posted in Cardio, Running
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061025
Barbell complex – 6 sets1 power clean/1 front squat/ 1 push press @40-45-50-55-60-65 4R NFT:12 DB RLD @25KG10 DB Split Squat (5/leg)10 Back Extensions @10KG
Posted in Explosiveness, Strength
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please attach individual lap times for reference.