Blog Posts

  • 100924

    60min easy run – 7.22km, 126bpm PM – 3min cold plunge @ 7c

  • 100824

    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

  • 100524

    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 →

  • 100424

    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

  • 100324

    50 min Run (Negative split every 10 mins) 1st 10mins – 6’42″/km Pace | 115 BPM2nd 10mins – 6’41″/km Pace | 139BPM3rd 10mins – 6’39″/km Pace | 150BPM4th 10mins 6’09″/km Pace | 156BPM5th 10mins (DNF)

  • 093024

    30min run @ zone 2

  • 092924

    15min to find heavy 3rm bench – up to 60kg2min max distance seated sled pull @50kg + 25kg sled @25m100m walking lunges @30kg @5:595min max burpee over bar @ 53 3R of:12 DB Press @7.5kg12 DB Lat Raise12 ring rows … Continue reading →

  • 092624

    Run to gym Press 3x25kg @12,10,101 arm cable Rope pull @17.5 @12,12,12Shoulder 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.

  • 091724

    Restarting fitness after Covid. Ran to gym10min Row – 2084mRan back

  • 091124

    30min Run for Distance: 5.34KM with Jason and Jian Hung 30min singles pickleball cardio after

  • 091024

    Ran to gymATG Back Squat 6×3 @60kgBox Squat 3×5 @80kg (last set 1 rep only, knee pain)Machine Bench 3x20kg/side @12,12,8Ran back home

  • 090824

    15min dinking practice

  • 090724

    5km ski erg – 26:19 10mins of seated sled pull @ 25kg PM- pickle ball with family

  • 090624

    Chillax pickleball doubles with Dee-Lyn, SY, Marcus, etc 1 DURP match with Marcus vs Caeser & Jason. Won 11-7 standard match

  • 090524

    4×4 v02max training Did 3 rounds only.

  • 090424

    Pickleball with Jayden Lost 2-3 8-11, 9-11, 13-11, 13-11, 5-11

  • 090124

    Hyrox SG Doubles with Jason 1:18:17 Avg HR 154BPM Workout Result Split Time Place Running 1 00:05:31 1000m SkiErg 00:04:26 303 Running 2 00:05:53 50m Sled Push 00:01:35 164 Running 3 00:05:57 50m Sled Pull 00:03:03 79 Running 4 00:06:18 … Continue reading →

  • 083024

    Pickleball with Jayden. Quick morning session before headed to SG for Hyrox next day Lost 11-8, 12-15, 15-17

  • 082524

    Hyrox Simulation with Jason @ Savage 1:20:50 150BPM Avg HR

  • 082318

    1. Power Clean 6-7 sets work to heavy rep @78KG *PR2. Power Clean 6×2 @ 75-80% 1RM @64KG3. Push Press 5×2 @ 80-85% 1RM @64KG4. Front Squat 3×5 @ 75-80% 1RM @75KG5. [12 Ring Rows + 12 Push Ups] x … Continue reading →

  • 082218

    Max Box Jump for Height @43″Hang Muscle Clean 5×3 @ 60% 1RM @51KGSplit Jerk 6×3 @ 50-60% 1RM @50KG[5 Weighted Dislocates + 5 Reverse Dislocates] x 3R *use 2kg plate on PVC pipe[8 Sidebends + 8 Twisting Arch Ups] x … Continue reading →

  • 082118

    Snatch Work up to 90% @60KGSnatch 5×2 @50KGSnatch Grip Lat Row 6×5 @40KG, 43KGBack Squat 3×5 @80KG

  • 082018

    Heavy Muscle Snatch @48KG *PR Miss 3x 50KGSnatch Balance Heavy Single @70KG. Miss 75KG *PRSnatch Balance 5×3 @50KG5R [10 Pull Ups + 10 Dips]

  • 081818

    Clean & Jerk Singles work up to 75KGSumo Grip Clean Pull 5×3 @95KG

  • 081718

    Rack Jerk 6×3 @50KGDeficit Pendulum Clean Pull to above knee 5×5 @50,60,65,70,70KG5R [8 Side Bends @16KG KB + 10 Turning GHD]

  • 081618

    Clean & Jerk 3×1 @90% @81KGClean & Jerk 6×1 @70KGFront Squat 3×5 @80% @72KG5R [8 Chinese Momentum Lat Rows @45lbs + 8 Single Arm DB Bench Press @45lbs]

  • 081518

    Snatch up to 90% 1×3 2/3 @60KG. Also accidental 55KG Power Snatch PRSnatch 50KG singles lots of reps.Press 1RM @55KG. @56KG Miss 2xBehind Neck Press Btw Snatch & Clean Grip 3×12 @20KG

  • 081418

    Snatch 3×1 @90% @60KG 4 attempts. Missed 3Power Snatch 5×3 @45KG *Controlled Pull till Mid thighChinese Barbell Row 5×5 @40KG5R [10 Pull ups + 10 Dips]3R [20 Lying down straight leg side to side + 20 sec hold/side]

  • 081318

    1. Snatch Balance 6×3 @ 65-70% 1RM @40-45KG2. Snatch Pull 6×3 @ 100% Snatch 1RM @65KG3. Snatch 5×3 @ 50% 1RM @40KG4. [8 Hinge Rows + 20s Lat Stretch] x 5R5. [30s Hollow + 30s Arch] x 3-4R

  • 08118

    Clean Stance Sumo Grip Pull 5×5 @90KGQuarter Back Squat. Squats Ups 5×5 @100,110,120,130,140KG5R [5 Press @40KG + 8 Side Bends @16KG]

  • 080918

    Clean & Jerk 6 sets to 90% @80KGClean & Jerk 8×1 @64KGDeficit Pendulum Clean Pull to above knee 5×5 @40,50,55,60,65,70KG5R [8 Single Arm 90deg Ring Row + 8 Push Ups]3R [10 Lying down 90 deg knee side to side + … Continue reading →

  • 080818

    Power Clean 6 sets to heavy single @78KG. Missed 80KGPower Clean 8×1 @63KGBack Squat 5×3 @83KGQuarter Back Squat. Squats Ups 5×5 @100,110,120,120,130Press 5×3 @85% @47KG5R [8 Pull Ups + 8 Dips]5R [8 V-Ups + 5 Jefferson Curls @15KG]

  • 080318

    Hang Muscle Snatch. Work to heavy single. @47KG. Miss 50KGHang Muscle Snatch 5×2 @40KG2 Snatch Pull + 1 Snatch High Pull 5×1 @65KG5R [8 Swinging Lat Row@45lbs + 8 DB Floor Press @45lbs]5R [8 V-Ups + 5 Jefferson Curls @15KG]

  • 080218

    Power Clean & Jerk 6 sets to 90% effort @70KG. 75KG Didnt catch it power.Power Clean & Jerk 6×1 @60KGClean Pull (Mid Thigh to Mid Shin) 5×5 @65KGFront Squat 5×5 @80% @72KG5R [8 Hinge Rows + 8 Push Ups]

  • 080118

    1. [10 Single Leg Squats(alt) + 6 DB Romanian Deadlifts @ 45lbs] x 5R2. [20s Handstand Hold + 5 Weighted Dislocates @ 2kg] x 5R3. [6-8 Sidebends @ 16kg + 20s Oblique Stretch] x 4R4. Row 1500m @ easy pace

  • 073118

    Snatch Doubles 6 sets to heavy. @58KG. Miss 60KGSnatch 3×2 @45KGBack Squat 5×3 @80% @80KG5R [8 Pull Ups + 8 Dips]5R [24 sec Hollow Hold + 24 sec Arch Hold]

  • 073018

    1. Snatch Balance 6×3 @ 70% 1RM @45KG2. Hang Snatch, 6 sets work to 90% effort @60KG3. Hang Snatch 5×2 @ 75-80% effort @50KG4. [10 Ring Rows + 10 Push Ups] x 5R5. [8 V-Tucks + 5 Jefferson Curls @ … Continue reading →

  • 072818

    1. Snatch, 6 sets work to 90% effort @55KG2. Snatch 8×1 @ 70% 1RM @45KG3. Back Squat 5×3 @ 70% 1RM @70KG4. [8 Pull Ups + 8 Dips] x 5R5. [24s Hollow + 24s Arch] x 3R

  • 072518

    Back Squat Triples work up to 80KG5 Rounds Of:5 Behind Neck Press @30KG5 Pull Ups

  • 070918

    Snatch 5×1 @70% @45KGClena and Jerk 5×1 @70% @60KGFront Squat 5×2 @70% @63KG3R [8 Pull Ups + 8 Dips]3R [24 sec Hollow Hold + 24 sec Arch Hold]

  • 070518

    Clean & Jerk 3×1 @ 90% @78KGClean & Jerk 8×1 @ 80% @70KGPush Press 5×3 @ 80-85% @60KGFront Squat 5×3 @ 80% @72KG5 Rounds Of:10 Ring Rows24 Sec Hollow Hold10 Push Ups24 Sec Back Extensions

  • 070218

    1. Hang Muscle Snatch 6×3 @ 35kg2. Snatch Balance 6×3 @ 40kg3. Hang Snatch 6×2 @ 45kg4. [8 Ring Rows + 8 Push Ups] x 5R5. [24s Hollow + 24s Arch] x 3R

  • 071018

    Max Out DayBodyweight61.9KG Snatch 61(F), 61, 63, 65(F)Clean & Jerk 81, 83(F), 83 Clean Pull 5×3 @80KG5R [8 Ring Rows + 8 Push Ups]

  • 070418

    Snatch 3×1 @ 58KGSnatch 6×2 @ 52KGBack Squat 5×3 @80% @80KG5R [8 Pull Ups + 8 Dips]5R [8 GHD Sit Ups + 8 Back Extensions]

  • 080718

    Snatch Balance work up to 40KG *Technique WorkHang Snatch 5×3 @45KG *Focus on bent arm, getting to pocket5R [8 Swinging Lat Row@45lbs + 8 DB Bench Press @45lbs]5R [24 sec Hollow Hold + 24 sec Arch Hold]

  • WOD 121411

    “Death By Pull Ups”11m+11 Strength Menu:Deadlift 5-5-5-5-560-70-75-80-85

  • WOD 122211

    Three rounds for time of:Run 400m15 Kettlebell Snatches @ 24kg/16kg, Left & Right15 Ring Dips 22:28 (20KG) Deadlifts 5-5-5-5-5 (70-75-80-85-90)

  • WOD 122111

    21-15-9 reps for time of:Back Squats @ 50KGPull Ups 14:42 Strength Menu:All levels: Turkish Get Up 1-1-1-1-1 (12-16-16-16-20)

  • WOD 121511

    In 12 Minutes, Complete As Many Rounds As Possible Of:3 Power Cleans @ 40kg/25kg3 Push Jerks @ 40kg/25kg6 Burpees 9 Rounds