061925

Posted on June 19, 2025 by dennisoh

3×8 Hip Thrust @75KG
3×8 1 leg trap bar dl @50kg
3×8 Slow tempo calve raises @40KG

5x 90s On: 90s Off
18 Cal Row + Max TTB – 5-7 Reps

Reverse Zercher Lunges 12-10-8-6-4 @35, 40, 45, 50, 55

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061825

Posted on June 18, 2025 by dennisoh

Gym with Jason Tan at Optimum Fit

Press 5-3-1-5-3-1-5-3-1 @
45,50,55,35,40,45,35,40,45

Chinese Rows 6×5 @ 45KG

5R of:
12 T-Bar Rows
12 BW Dips

4R of:
Shoulder Flys and Decline Chest Fly

WOD:
4R of:
10 Squat @20KG Sandbag
10m Lunges @20KG Sandbag
10 Deadball Burpee @20kg Ball

11:43. *Thought I did 5 Rounds. But only did 4.

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061725

Posted on June 17, 2025 by dennisoh

30 Min Recovery Swim

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061525

Posted on June 15, 2025 by dennisoh

AM: 15kM PJ Run – 1:34:18 | 6:17/km | 175SPM


PM:
In teams of 2, E2MOM (YGIG format) with Michael

6 Rounds of:
A. 2min – Ski (20-30 cals)
B. 2min – Burpee Plate Hops 20Reps
C. 2min – Row (20-30 cals)
D. 2min – Sled Push (increase weight every 10mins) 100,125,125,150,150,175KG

Once finish
Run 500m, 50 squats + 50 lunges (L+R =1) & run 500m.

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061425

Posted on June 14, 2025 by dennisoh

6×5 bench press @ 61kg
5×10 kg Barbell press @30kg
5×8 Pull Ups
5×10 Barbell row @40KG

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061325

Posted on June 13, 2025 by dennisoh

7KM Zone 2 Run
Got out of zone 2 a little too much
47:34 | 6:47/km | 134BPM | 177SPM

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061125

Posted on June 11, 2025 by dennisoh

4×4 Ski Erg @51-53 Cals/ Round

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061025

Posted on June 10, 2025 by dennisoh

Barbell complex – 6 sets
1 power clean/1 front squat/ 1 push press @40-45-50-55-60-65

4R NFT:
12 DB RLD @25KG
10 DB Split Squat (5/leg)
10 Back Extensions @10KG

Posted in Explosiveness, Strength | Leave a comment

060925

Posted on June 9, 2025 by dennisoh

5K Zone 2 Run | 33:34 | 132BPM | 6:42/KM | 179SPM

Posted in Cardio, Running | Leave a comment

060825

Posted on June 8, 2025 by dennisoh

20m EMOM of:
60s 8 Goblet reverse lunges @25KG
60s 25 Suitcase March @25KG

5R of:
2min On: 2min Off
25 Cals on the Machines (Bike, Row, Row, Ski Ski)
Remainder Time Shoulder To Overhead @30KG Barbell

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