Blog Posts

  • 120324

    Ran to gym Hang power clean 3-2-1-3-2-1 @57.5, 62.5 , 67.5, 62.5, 66(1), 66 Bench Press 6×3 @60kg 3 Rounds:Max DB Press @10KG DB – 15,12,12Max Pull Ups @ 7,6,5Max DB Snatches @15KG DB – 5,4,4 Ran back home

  • 112624

    50mins Run, Every 5mins -ve split8.08KM, 6’12” Pace, 140BPM1. 6’46″/km2. 6’35″/km3. 6’32″/km4. 6’31″/km5. 6’27″/km6. 6’14″/km7. 6’04″/km8. 5’56″/km9. 5’47″/km10. 5’17″/km 1 hour of Shoulder bodybuilding after

  • 112524

    55 min Zone 2 Run – 7.6KM, 7’15” Pace, 127Bpm HR

  • 112424

    DB Bulgarian Split Squat 12-8-6-4 @15KG – 10KG – 12.5kg – 15KG (Drop weight to do full ROM) Inverted Row 3x Max @15-12-10-10 5 x 1000m Row, (90s rest) – 2:15/500m Pace!

  • 112324

    80min Run – 10.33KM , 7’45” Pace, 121 BPM

  • 112024

    Hang Power Clean 3-2-1-3-2-1 @55-60-65-60-65-70(f) Bench Press 3-2-1-3-2-1 @60-61-62-61-62(1)*Working out alone so stopped for safety reasons 3Rounds of MaxPush Ups @25,20,15Inverted Rows @15,15,15Hang Clean & Jerk @40KG @3,4,3

  • 111924

    50Min Run, Every 5mins -ve split Distance 8.15KMAvg Pace 6’09”Avg HR 141 BPM

  • 111824

    Easy Run 55mins – 6.52KM, 8’26″/KM pace 115BPM 1 Hour Chest and Tricep Bodybuilding with Peng and Kai Young

  • 111624

    FundRaiser Run – Steps to Home 7.62KM @41.19, Avg Pace 5’25″/km 164 avg HR Was aiming for under 40mins 7KM – 38min 55Secs PR

  • 111424

    Ran to gymRow 30s On, 30s Rest. Reach 5km @36minsRan back

  • 111324

    30Min Run Zone 2 – 4.17KM, 7’12″/KM Pace, 131BPM avg

  • 111224

    Warm up3R:200m Row20 Glute bridges20 push ups 3×1 Sumo Deadlift @ 95, 100, 100KG3×1 Bench Press @ 65. 66, 67.5 3 Rounds:Max Cable Rows @25/6plates @12,10,8Max Dips @15, 12, 10 Conditioning100 Wall Balls @9kg @(9mins 24 secs)50 Burpee Broad Jump … Continue reading →

  • 110924

    90mins long run @13.07KM, 132BPM Ran with Don at KJ Lakes. Took a crap halfway thru the run

  • 111124

    Star of deload week Run 10mins warm up 1.6k Run @ 7:04, 4’25” , 164BPM Run 10mins cooldown

  • 110824

    Zercher reverse lunges 12-8-6-4 @ 45-52-56-60(1) Ring rows elevated 30″ @ 12,11,11,10 12 rounds x 500m row Total time 37:24 , 26:24 working time, Avg 2:12/500m

  • 110724

    Run – 55mins Zone 2 – 7.62KM, 7’13″/KM, 133BPM

  • 110624

    3x20m Sled Push Unbroken @150, 160, 165kg (last round rested 3 times0 3x20m Sled Pull @ 100, 110, 120kg 16M EMOM60s Ski (cals) @13,13,12,1260s Walking Lunges @20kg @17,17,16,17m60s Burpee Broad Jump @12,13,12,10m60s Rest

  • 110424

    50 min Run – Zone 2. 132BPM avg/ 6’49″/km. 7.34KM

  • 110124

    Deadlift 3-2-1 @ 90-100-105Bench Press 3-2-1-3-2-1 @ 60-62-65-62-65-66(f) Barbell Good Morning 3×20 @20kgDB Push Press 3x Max @18kg DBs @12,10,8

  • 103124

    30 Min Zone 2 – 4.43KM, 135avg BPM. 6’47” Pace

  • 103024

    50min run, -ve split every 10mins 1. 6’23”2. 6’16”3. 6’13”4. 5’56”5. 5’38” Distance -8.24KMAvg Page – 6’05”Avg HR – 148BPM Cold Plunge after. 13.9 degrees, 3mins

  • 102924

    Shoulder Bodybuilding 8 exercises x 4 set x 8-15 reps Cold Plunge after. 5.2 degrees, 3mins

  • 102824

    90 Min recovery run – 10.63KM, 8’28″/km, 121BPM

  • 102724

    Zercher reverse lunges 12-8-6-4 @ 40-50-55-62(1) Ring rows elevated @ 20”x15, 24”x12, 30”x11, 30”x10 11 rounds x 500m row Total time 35:01 , 24:01 working time 100 push ups

  • 102624

    50 min recovery run @6.39KM, 129BPM HR

  • 102524

    4x Sled Push 10m Unbroken @155, 170, 185, 195KG 4x Sled Pull 10m @85, 110, 125, 140KG EMOM 16m1min Row @14, 15, 15, 141min Wall Ball @15, 13, 13, 151min Box Jumps @17, 17, 19, 161min Rest Total = 183

  • 102424

    Deadlift 3-2-1-3-2-1 Machine Bench Press 3-2-1-3-2-1 3R AMRAP: Banded Good MorningDB Push Press

  • 102324

    50min Run. Every 10min -ve Split10min Splits 1. 6’59”2. 6’51”3. 6’39”4. 5’58”5. 5’40” Distance -7.84KMAvg Page – 6’23”Avg HR – 145BPM Tough

  • 102124

    90 Min Recovery Run – 10.46KM. 127 Avg HR, 8’37″/KM pace 3min Cold Plunge

  • 102024

    30min Chest and Shoulder Home Bodybuilding WOD 3min – Cold Plunge after

  • 101924

    Alt Zercher Lunges 12-8-6-4 @35,40,45,60KG Seated Sled Pull Max Weight at 40,45,50,55KG 11 x500M Row 60s between sets Total time 34:59.6Working time 23:59:6Average Per 500m 2:10.8S/M Average 23

  • 101724

    50min Easy Run – 6.21km, 8’03″km, 128BPM 3min Cold Plunge 6 degrees

  • 101624

    4 Rounds Sled Push x 10m Unbroken @150, 165, 180, 190 kg 4 Rounds Sled Pull x 10m @ 80, 105, 120, 135kg 16m EMOM 1min Row @15, 15, 14, 14cals1min Wall Ball @16, 16, 13, 131min Box Jump @19, … Continue reading →

  • 101524

    30 min easy run 32mins – 4.83km 138bpm

  • 101424

    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 →

  • 101224

    100 push ups @ 7:30

  • 101024

    50min run (Negative split every 10mins) Mins Distance Pace HR First 10mins 1.32KM 7’31″/km 123BPM 2nd 10mins 1.34KM 7’25″/km 132BPM 3rd 10mins 1.38KM 7’12″/km 136BPM 4th 10mins 1.50KM 6’39″/km 143BPM 5th 10mins 1.71KM 5’50″/km 156BPM 3mins Cold Plunge @5.5 degree … Continue reading →

  • 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