30min run @ zone 2
Author: dennisoh
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092924
15min to find heavy 3rm bench – up to 60kg
2min max distance seated sled pull @50kg + 25kg sled @25m
100m walking lunges @30kg @5:59
5min max burpee over bar @ 533R of:
12 DB Press @7.5kg
12 DB Lat Raise
12 ring rows @ bent knees
12 upright rows @15kg plate -
092624
Run to gym
Press 3x25kg @12,10,10
1 arm cable Rope pull @17.5 @12,12,12
Shoulder lateral raise 5kg @15,12,12
5km row – 24:00 -
092524
15mins find heavy 3RM Deadlift – 110KG (no belt, no straps)
100 Wall Balls at 9KG @10:12
2KM Row @9:43
Supposed to to 5KM but no more in the tank. -
091124
30min Run for Distance: 5.34KM with Jason and Jian Hung
Screenshot 
30min singles pickleball cardio after
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091024
Ran to gym
ATG Back Squat 6×3 @60kg
Box Squat 3×5 @80kg (last set 1 rep only, knee pain)
Machine Bench 3x20kg/side @12,12,8
Ran back home -
090624
Chillax pickleball doubles with Dee-Lyn, SY, Marcus, etc
1 DURP match with Marcus vs Caeser & Jason. Won 11-7 standard match