Category Archives: Strength

021625

Posted on February 17, 2025 by dennisoh

Work to heavy 10m Sled Push (Unbroken) – 200KG, 225KG Faily 4×4 Ski Erg (3min Rest) @ 2:15.5/500M 45 Kneeling KB Drag @8-10KG

Posted in Cardio, Ski Erg, Strength, v02max | Leave a comment

021625

Posted on February 15, 2025 by dennisoh

Back Squat 3×12 @60KG Row 11R x500m | 60s Rest Btw sets: 2:06.6/500m 50 Kneeling Around The World/Side @16KG KB

Posted in Cardio, Rowing, Strength | Leave a comment

Power clean 3×3 @60kgFront Squat 3×3 @60kgBench Press 6×3 @60kgBent over DB Row 3×10 @22kg dbsLXJ Raises 3×10 @5kg plateSingle arm single leg DB deadlift 3×10 @10kgKB drags 3×5/side @4kg DBKneeling KB around the world 25/side @10kg

Posted in Strength, Weightlifting | Leave a comment

021125

Posted on February 11, 2025 by dennisoh

Leg Press 115×12, 110×12, 105×15Some accessory Rear delt + Front Delt work Landmine Squat to Press work up to heavy 10. 35KG 16M EMOM:1st Min – Cal Row 14,15,14,142nd Min – Wall Ball 10KG 10,11,10,113rd Min – 24″ Box Jumps … Continue reading →

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020825

Posted on February 8, 2025 by dennisoh

Heavy Sled Push 20m Unbroken. Worked up to 160KG. 170KG Rested TwiceAssisted Nordic Curl 3×12 Death by Burpees (Buy in 5 Ring rows) 13 Rounds + 10 Suitcase Carry 20KG 3x 30sShoulder Lateral Raise Accessory Work

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020625

Posted on February 7, 2025 by dennisoh

Back Squat 3×3 @ 60KGBack Squat 3×2 @70KGBack Squat 3×12 @40KG2 Handed Landmine Squat Press 3×10 @10,20,30KGKneeling Landmine Press 3×10Standing Core Rotation 3×10 @5kg

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020425

Posted on February 4, 2025 by dennisoh

Work to Heavy Power Clean Triples – 60KG, 65KG(2)Landmine Jerk 3×5 @20KGBench Press 6×3 @ 62.5KGAssisted Nordic Curl 3×12 @17.5Landmine Push Press 2×10 @10KGKneeling Landmine Press 2×5 @10KG

Posted in Explosiveness, Landmine, Strength | Leave a comment

013125

Posted on January 31, 2025 by dennisoh

Pendulum squatsLeg pressLandmine cleans + jerks Zercher Squat 12-8-6-4 @40,40,45,50kgFirst set broken into 6,3,3 Pull ups 10,8,6,4 all body weight 11r of 500m ski60s rest Average 2:21.2/500m

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012425

Posted on January 24, 2025 by dennisoh

Hang Power Clean 3×3 @65KGBench Press 6×3 @62.5KG 3RMax Ring Rows – 20,15,15Max Push Ups – 25,22,20Max DB RDL @20KG DBs – 15,12,15

Posted in Explosiveness, Strength | Leave a comment

012025

Posted on January 20, 2025 by dennisoh

Bulgarian Split Squat 12-8-6-4 @10kg, 12.5kg, 15kg, 20kg DBs Chin Ups 10-8-6-4 @10,5+3-6-4 7K Row @ 33.38 |2:24.1/500m |19 s/m

Posted in Cardio, Rowing, Strength | Leave a comment