Category Archives: Strength

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

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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

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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

090125

Posted on January 9, 2025 by dennisoh

10mins – Hang Power Clean Triples – worked up to 60KG2×3 Snatch hang high pull @65KG Bulgarian Split Squat 12-8-6-4 @10KG DBs, 12.5kg DBs, 30KG DB(1), 17.5kg DBsPull Ups BW – 10-8-6-4 (broken up) 6x1000m Row Negative Split 1st Km … Continue reading →

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122124

Posted on December 21, 2024 by dennisoh

Quick chest, shoulder and power 30min workout 3 sets of db flat bench 3 sets of seated db shoulder press Few sets of DB swing to press up to 17.5kg dbs

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120424

Posted on December 4, 2024 by dennisoh

DB Bulgarian Split Squat 12-8-6-4 @ 12.5kg, 12.5kg, 15kg, 17.5kg Chin Ups 4×5 @5kg 6x1000m Row 90s Rest @2:14.5/500m Avg

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120324

Posted on December 3, 2024 by dennisoh

Ran to gym Hang power clean 3-2-1-3-2-1 @57.5, 62.5 , 67.5, 62.5, 66(1), 66 Bench Press 6×3 @60kg 3 Rounds:Max DB Press @10KG DB – 15,12,12Max Pull Ups @ 7,6,5Max DB Snatches @15KG DB – 5,4,4 Ran back home

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102424

Posted on October 24, 2024 by dennisoh

Deadlift 3-2-1-3-2-1 Machine Bench Press 3-2-1-3-2-1 3R AMRAP: Banded Good MorningDB Push Press

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092924

Posted on September 29, 2024 by dennisoh

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 →

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