stop making me run so much and stop being a nerd.
Author Archives: dennisoh
030625
1.6km warm up run Front Squat 5-3-1-5-3-1 @ 55,62,72,61,66,75kg 4R:20s weighted front rack march25m sled pull @100kg 100 back extensions 1.6km cool down run
Posted in Strength
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030425
2 rounds5/3/1 supersetBench press 58,62,65,60,63,67Weighted c2b pull up 2.5,5,10,5,7.5,12 4 rounds for NFT12 db shoulder press 8kg15 ring rows12 db lateral raises 5kg12 barbell upright rows 10kg 4x15s front rack weight hold @75,95,95,95kg
Posted in Strength
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030225
Beep Test – did up to 6. then:- Partner WOD with Dee-Lyn Accumulate 5000m 1000m Ski, top of the minute 5 Box Jumps1000m Row, top of the minute 6 Burpees1000m Assault Bike, top of the minute 7 Wall alls1000m Ski, … Continue reading
Posted in Running, Team WOD
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010325
Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105 3R for quality:8 Single leg contra lateral DL /leg @10kg db8 bench step up /leg @15kg plate8 Slow tempo calf raises 5R of:1min thrusters @14,14,14,12,141min burpees box jump over 24” @11,11,11,9,890s rest
Posted in Bodybuilding, Explosiveness, Strength
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022825
70min 60-70% HR Run 40min 60-70% HR Indoor Bike
Posted in Cardio, Indoor Bike, Running
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022725
100 cal ski warm up 18M EMOM60s 15 push ups (last 3R 12 push ups)60s 24kg KB sumo dl high pull 15r (last 3 r 12r) 5R of:2min 20cal row + 5 push press (30kg)1min rest
Posted in Anaerobic
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022625
Ran to gym Front Squat 5-3-1-5-3-1 @50,60,70,60,75,72.5 4R:10 DB RDL (25KG DBs, 1st Round 20KG)15 Back Extension (1x 10KG plate)20 Reverse DB Lunges (12.5KG DBs) 3R:15 Toes To Bar30 Russian Twist – 5KG Med Ball
Posted in Bodybuilding, Strength
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022525
Run Warm up 10minThen:2x8min 3Min Rest between rounds Speed just over 5min/KM
Posted in Cardio, Running
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please attach individual lap times for reference.