Category Archives: Strength

070125

Posted on July 1, 2025 by dennisoh

3×5 Bench Press @60KG3×5 Press @40KG Zercher Reverse Lunges 12-10-8-6-4 @37,42,47,52,60

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3 RoundsMax effort weighted dips @10R @15KG WeightedMax effort weighted chin ups @2R @15KG Weighted 3 rounds15 Push Ups15 DB lateral raises @5KG15 Reverse Bb Row 4x 20M Sled Pull @70,90,110,125KG80M Sled Pull (Using Arms only) @60kg WOD:27 Burpee Over … Continue reading →

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062625

Posted on June 26, 2025 by dennisoh

1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,68(missed push press) 4 rounds for NFT:10 DB RDL @22KG DBs10 split db split squats (5 each side) @16KG DBs20 back extensions @20KG BB 5R of:5 Power Cleans @40KG5 Front … Continue reading →

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062125

Posted on June 21, 2025 by dennisoh

4 rounds:Max rep dips at 25% body weight 12,10,10,12Max rep chin ups at 25% body weight 3,3,3,3 4 rounds NFT12 db pec fly @12.5KG8 single arm db row @28KG12 db lateral raises @7.5kg8 heavy db shrug @32KG 4x15s Rack Hold … Continue reading →

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061925

Posted on June 19, 2025 by dennisoh

3×8 Hip Thrust @75KG3×8 1 leg trap bar dl @50kg3×8 Slow tempo calve raises @40KG 5x 90s On: 90s Off18 Cal Row + Max TTB – 5-7 Reps Reverse Zercher Lunges 12-10-8-6-4 @35, 40, 45, 50, 55

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061425

Posted on June 14, 2025 by dennisoh

6×5 bench press @ 61kg5×10 kg Barbell press @30kg5×8 Pull Ups5×10 Barbell row @40KG

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061025

Posted on June 10, 2025 by dennisoh

Barbell complex – 6 sets1 power clean/1 front squat/ 1 push press @40-45-50-55-60-65 4R NFT:12 DB RLD @25KG10 DB Split Squat (5/leg)10 Back Extensions @10KG

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053125

Posted on May 31, 2025 by dennisoh

Bench Press 5×6 @56,58,58,58,58Super Set 5 Pull Ups @10KG Press 5×5 @35KGPush Press 3×3 @50,55,58 WOD20min EMOM:All 1 Arm (Alt every min)5 KB Snatch5 KB Squat5 KB Clean5 KB Push press@12KG DB

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052625

Posted on May 26, 2025 by dennisoh

Deadlift 5×3 @90KGPress 5×8 @35kgChinese Wide Grip Bent Over Row 5×10 @40kgSingle Arm Lat Cable Pull 5×10