123124

Posted on December 31, 2024 by dennisoh

3RM bench press – 62kg, 65(2)

2 min pull ups – 21

100m lunges (25kg) 5:11

5min bar facing burpee – 66

1.5km recovery runwe

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123024

Posted on December 30, 2024 by dennisoh

60min – recovery indoor bike – 106bpm – 401 cals

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122924

Posted on December 29, 2024 by dennisoh

3RM deadlift – 100kg. Conventional. No straps no belt. From the floor

5k row – 22:45

100 wall ball for time 6kg @ 6:49

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122824

Posted on December 28, 2024 by dennisoh

30 min Zone 2 Run
4.6KM | 6:31/km pace | 4.6KM | 186 spm

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122724

Posted on December 27, 2024 by dennisoh

Hang Power Clean 5 Reps – Worked up to 60kg

Accessory Work:
DB Rows 3×10 @20kg
Landmine Press 25kg x 15, 30kg x 12, 30kg x 11
Explosive Push Ups @20kg plate @10,9,8

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122624

Posted on December 26, 2024 by dennisoh

30Min Zone 2 Run

4.64km | 6:27/KM pace | 182SPM (Worked on getting 180 SPM)

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122524

Posted on December 25, 2024 by dennisoh

10min warm up

10R of:
60s Sprint
60s Recovery Run

Total: 5.24KM | 5:43/km (including warm up)

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122424

Posted on December 24, 2024 by dennisoh

2k Row Warm Up

20Min EMOM
60s Sprint (40s)
60s 5 Front Squat @40KG (50s)
60s Burpee Broad Jump (50s)
60s Rest

3R
Max Reps – Tri Ext
10 30″ Box Jump
10 Toes To Bar

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122224

Posted on December 22, 2024 by dennisoh

70min Easy Run @ Gurney Bay

8.09km | 107BPM | 8’39”/km

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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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