Author Archives: dennisoh

Deadlift 3-2-1-3-2-1 @107.5, 117.5, 122.5, 112.5, 122.5 127.5Machine Bench 3-2-1-3-2-1 @30.5, 32.5, 33.75, 32.5, 33.75, 35 3 Rounds of:Max Banded Good Mornings @30 (yellow band), 25 (teal + yellow band), 25 (teal + yellow band), Max DB Push Press @17.5KG … Continue reading →

Alt Zercher lunges 12-8-6-4 @30kg,35kg(did 5/side),40kg,55kg 90s rest btw rounds Weighted pull ups – can’t doSub with single arm cable row (double pulley)10-8-6-4 @ 25, 28.75, 32.5(5), 32.5 + 1 plate(3.5) 90s rest btw rounds 11x500m row60s rest btw rounds

4R of max sled push distance 10m unbroken @ 140, 155, 175, 185 4R of max sled push distance 10m @ 75, 100, 115, 130 4R of:60s rowing @ 15,14,14,1460s wall ball @ 15,12,12,1260s box jumps 24” @ 14,13,16,1760s rest … Continue reading →

Ran the gym Deadlift 3-2-1-3-2-1 @105-115-120, 110-120-125Machine Bench 3-2-1-3-2-1 @30-35-36.25, 32.5-37.5-38.55 3 Rounds of:Max Banded Good Mornings @25,25,25Max DB Push Press @17.5KG @9,11,10 Ran Back home