081325

Posted on August 13, 2025 by dennisoh

2min Max Pull Ups – 25

100m Walking Lunges @20KG – 4:03

5min Burpee Plate Hop – 73

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081125

Posted on August 11, 2025 by dennisoh

30min Run | 4KM | 7:34/KM | 116BPM | 170SPM

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081025

Posted on August 10, 2025 by dennisoh

AM – Group Run! 1 hour 40mins run – 10.41KM | 9:36/km | 120BPM |165SPM

PM – Dennis Michael Orange vs Dee-Lyn Dencyl Caeser

12k Ski (60min time cap)

A. 250m ski
B. 8 Russian Swings @24kg
C. 8 Push Press @10KG DBs

B+C = 8 Partner Sit Up Passes

1:00:26 vs 1:00:18
Difference of 8 seconds between 2 teams

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080925

Posted on August 9, 2025 by dennisoh

Find a heavy 3 rep Deadlift @105KG

100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55

5k Row – 22:16
2:13/500m Speed

Posted in Benchmark, Rowing, Strength | Leave a comment

080825

Posted on August 8, 2025 by dennisoh

20m Sled Push @100, 115, 125, 135KG

20m Sled Pull @100, 115, 125KG

16M EMOM
60s Row – 13c
60s Wall Ball – 15
60s Box Jumps – 15
60s Rest

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080725

Posted on August 7, 2025 by dennisoh

AM
35min Run | 6:54/km | 125bpm | 174spm | 5.07km

Got into zone 3 a little too often

PM:
30min Treadmill RUN | 3.99KM | 7:32/km | 111BPM | 173SPM

30min Indoor bike | 117BPM

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080625

Posted on August 6, 2025 by dennisoh

45Min Treadmill run | 123BPM | 7:52/km | 180SPM | 5.73KM

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080525

Posted on August 5, 2025 by dennisoh

Clean + Hang Clean + Push press + Jerk. Worked up to 60kg

Sled Pull 95kg – for about 10mins
Box Squat 3×3 @80kg
Press 3×3 @40,44,44KG

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080325

Posted on August 3, 2025 by dennisoh

Half Marathon 21KM NPE Run
2:44:43 | 173SPM | 7:47/KM | 129 BPM

Stayed zone 2 for just over 2 hours then went for it.

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080125

Posted on August 1, 2025 by dennisoh

Romanian DL 3×3 @70KG
Press 3×3 @40KG
Shoulder Exernal Rotation Exercises

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