Category Archives: Strength

040125

Posted on April 1, 2025 by dennisoh

1.6Km Warm Up Run then Front squat 3-2-1-3-2-1 @ 62,67,72,67,70,75(f) 4 rounds for NFT 20 DB RDL @17.5KG DBs18 weighted back extensions @10KG plate16 alternating reverse DB lunges – elevated on 45lb bumper plate @15KG DBs STRONG MAN CORE 4 … Continue reading →

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032825

Posted on March 28, 2025 by dennisoh

Run to gym Superset 3-2-1-3-2-1Deadlift – 80-85-90-85-90-95Push Press – 50-55-60-55-60-65(f)-65(f) Run 10mins1.6KM Time Trial (Not Max) 7:10 | 158 BPMWalk back home

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031525

Posted on March 15, 2025 by dennisoh

Front Squat 5-3-1-5-3-1 @ 57-65-75-62-67-77(f) 4R (using 40kg sandbag)6 Ground to Shoulder12 Reverse Lunges (front loaded)24m Front Load Carry (did 3 rounds only) 100 Russian Twists (L1,R2,L3,R4)(20 push ups + 10 Pulls Ups every break) Broke once 1.6K Row cooldown

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031125

Posted on March 11, 2025 by dennisoh

Deadlift 5-3-1-5-3-1 @82-87-102-90-95-107 Push Press 3-2-1-3-2-1 @50-55-60-55-60-65 20min AMRAP10m Sled Push @10KG15 Ass Bike Cals20 Alt DB Snatch 15KG6R +10m PM – 30min Zone 2 Recovery Run

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030625

Posted on March 6, 2025 by dennisoh

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

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030425

Posted on March 4, 2025 by dennisoh

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

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010325

Posted on March 1, 2025 by dennisoh

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

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022625

Posted on February 26, 2025 by dennisoh

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

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022125

Posted on February 21, 2025 by dennisoh

Cossack Squat 2×5 @4,6KGZercher Reverse Lunges 12-8-6-4 @ 37KG, 44KG, 49KG, 54KGWeighted Pull Ups 10-8-6-4 @BW, 6KG 5-1-1-1, 7KG, 11KG2 handed Landmine Push Press – 5@35KG, 5@45KG, 4@45KG, 5@35KG 3R of:15 Suitcase March/hand @24KG15 KB Kneeling Around the World @12KG

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021925

Posted on February 19, 2025 by dennisoh

Back Squat 3×3 – 80(2), 70,70 Bench Press 6×3 – 62kgBent over DB Row 6×10 – 24kg Landmine Push Press – 2 handed – 3×10@30kg Kneeling landmine Press 3×8 @ 10kgMarching suitcase carry 3×20 @ 16kg LXJ raises 5kg – … Continue reading →

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