110424

Posted on November 4, 2024 by dennisoh

50 min Run – Zone 2. 132BPM avg/ 6’49″/km. 7.34KM

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110124

Posted on November 1, 2024 by dennisoh

Deadlift 3-2-1 @ 90-100-105
Bench Press 3-2-1-3-2-1 @ 60-62-65-62-65-66(f)

Barbell Good Morning 3×20 @20kg
DB Push Press 3x Max @18kg DBs @12,10,8

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103124

Posted on October 31, 2024 by dennisoh

30 Min Zone 2 – 4.43KM, 135avg BPM. 6’47” Pace

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103024

Posted on October 30, 2024 by dennisoh

50min run, -ve split every 10mins

1. 6’23”
2. 6’16”
3. 6’13”
4. 5’56”
5. 5’38”

Distance -8.24KM
Avg Page – 6’05”
Avg HR – 148BPM

Cold Plunge after. 13.9 degrees, 3mins

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102924

Posted on October 29, 2024 by dennisoh

Shoulder Bodybuilding 8 exercises x 4 set x 8-15 reps

Cold Plunge after. 5.2 degrees, 3mins

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102824

Posted on October 28, 2024 by dennisoh

90 Min recovery run – 10.63KM, 8’28″/km, 121BPM

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102724

Posted on October 27, 2024 by dennisoh

Zercher reverse lunges 12-8-6-4 @ 40-50-55-62(1)

Ring rows elevated @ 20”x15, 24”x12, 30”x11, 30”x10

11 rounds x 500m row

Total time 35:01 , 24:01 working time

100 push ups

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102624

Posted on October 26, 2024 by dennisoh

50 min recovery run @6.39KM, 129BPM HR

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102524

Posted on October 25, 2024 by dennisoh

4x Sled Push 10m Unbroken @155, 170, 185, 195KG

4x Sled Pull 10m @85, 110, 125, 140KG

EMOM 16m
1min Row @14, 15, 15, 14
1min Wall Ball @15, 13, 13, 15
1min Box Jumps @17, 17, 19, 16
1min Rest

Total = 183

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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 Morning
DB Push Press

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