Category Archives: Strength

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

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052225

Posted on May 22, 2025 by dennisoh

Deadlift work up to 1×105+ Upper body workout

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052125

Posted on May 21, 2025 by dennisoh

Bench 3×8 @ 55KG1 Arm Bent Over Row 3×10 @24KGBox Squat 3×10 @90,100,100KGDB Press 3×8 @12KG 20min EMOM:All 1 Arm (Alt every min)5 KB Snatch5 KB Squat5 KB Clean5 KB Push press

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051725

Posted on May 17, 2025 by dennisoh

Bench Press RPT60kg x1055Kg x1150kg x 15 3×5 Pull ups at 12.5kg, last set 10kg RPT Leg Press140 x10130 x11120 x12 5r: 500m Row 30s Max Deadball Throw Up (Burpee) 3,3,3,3,390s Rest

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051025

Posted on May 10, 2025 by dennisoh

30 Min Swim 3:29/KM 98BPM Bench Press 6×5 @55KG6 BW Pull Ups between sets Leg Extension Machine couple of sets Did some Echo Bike but stopped because of injuryDid some ski erg after

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Deadlift 3-2-1-3-2-1 @95-100-105-100-105-110 Push Press 3-2-1-3-2-1 @57,61,65,61(2),65(2),67 3R of:20 Push Ups8 Reverse DB Lunges @12.5KG DBs/leg5 Chin Ups 3 by 100 Chipper100 Cal Ski100 Walking Lunges @25KG 100 Wall Ball @7KGTime: 23:20

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042925

Posted on April 29, 2025 by dennisoh

1KM Warm up run Front Squat 3-2-1-3-2-1 @55,60,65,60,65,70 Bench 3-2-1-3-2-1 @55,60,65,60,65,70 3R:5- L Sit Chin Ups10 BB Good Morning (20kg)15 TTB 3R:10 Power Clean @45KG30 Suitcase March @24KG (15R/15L)

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042325

Posted on April 23, 2025 by dennisoh

4R Warm Up:12 DB Press @7.5KG15 Inverted Row20 BW Glute Bridge Deadlift 3-2-1-3-2-1 @90-95-100-95-100-105 Push Press 3-2-1-3-2-1- @57-61-65-51-65(1)-67 20-30-40-50-40-30-20 Wall Balls45S Sprint between rounds at 4:30 Stopped after the run after 50 Wall Balls 17:41

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