Blog Posts

  • 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

  • 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 →