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Tue 16th Apr 2024 at 6:03am by pjlovr25

Cross > Strength

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Time
38:31
Pacing
0%
Cals
176
BPM
102
%MHR
54.7
B/mi
INF
Surface
Indoor

indoor

Notes & Comments

Strength - week 2 - Tu
Warm-up squat
1 @35kg
Squat
3 @37.5kg
3 @45kg
3 @50kg
Warm-up deadlift
1 @40kg
Deadlifts
3 @45kg (60%)
3 @52.5kg (70%)
3 @60kg (80%)
Pull-up
3x 5 @black
DB press
3x 12 @5kg
DB row
3x 8 @5kg
DB lateral raise
3x 12 @2.5kg
4x
10 Side plank
10 Sit-up
10 Side plank
10 Reverse Crunch
10 Bicycle Crunch
1x 30sec plank

Sets

Set	Exercise	Repetitions	Duration	Weight (kg)	Rest
1	run, run, run	0	30	0.0	0
2	hip_raise, hip_raise, hip_raise	5	11	11.8	10
3	squat, squat, squat	1	7	11.8	10
4	hip_raise, hip_raise, hip_raise	5	10	11.8	10
5	squat, squat, squat	2	7	11.8	10
6	hip_raise, hip_raise, hip_raise	4	10	11.8	10
7	squat, squat, squat	3	7	11.8	10
8	squat, squat, squat	3	4	11.8	0
9	squat, squat, squat	1	19	34.9	43
10	squat, squat, squat	3	26	37.6	1:42
11	squat, squat, squat	3	27	44.9	1:12
12	squat, squat, squat	3	27	49.9	3:25
13	deadlift, deadlift, deadlift	1	9	39.9	33
14	deadlift, deadlift, deadlift	3	16	44.9	1:22
15	deadlift, deadlift, deadlift	3	18	52.6	1:12
16	deadlift, deadlift, deadlift	3	18	59.9	3:28
17	pull_up, pull_up, pull_up	5	18	0.0	30
18	pull_up, pull_up, pull_up	5	17	0.0	30
19	pull_up, pull_up, pull_up	5	17	0.0	30
20	pull_up, pull_up, pull_up	5	6	0.0	0
21	shoulder_press, shoulder_press, shoulder_press	12	29	5.0	30
22	shoulder_press, shoulder_press, shoulder_press	9	30	5.0	30
23	shoulder_press, shoulder_press, shoulder_press	12	29	5.0	30
24	shoulder_press, shoulder_press, shoulder_press	12	10	5.0	0
25	row, row, row	6	17	5.0	30
26	row, row, row	7	16	5.0	30
27	row, row, row	6	16	5.0	30
28	row, row, row	6	5	5.0	0
29	lateral_raise, lateral_raise, lateral_raise	11	20	2.8	20
30	lateral_raise, lateral_raise, lateral_raise	11	21	2.8	20
31	lateral_raise, lateral_raise, lateral_raise	11	21	2.8	20
32	lateral_raise, lateral_raise, lateral_raise	11	30	2.8	0
33	plank, plank, plank	0	29	2.8	0
34	sit_up, sit_up, sit_up	10	26	2.8	0
35	plank, plank, plank	7	33	2.8	0
36	crunch, crunch, crunch	9	21	2.8	0
37	crunch, crunch, crunch	6	17	2.8	0
38	plank, plank, plank	8	32	2.8	0
39	sit_up, sit_up, sit_up	10	28	2.8	0
40	plank, plank, plank	11	35	2.8	0
41	crunch, crunch, crunch	6	21	2.8	0
42	crunch, crunch, crunch	6	17	2.8	0
43	plank, plank, plank	7	31	2.8	0
44	sit_up, sit_up, sit_up	10	28	2.8	0
45	plank, plank, plank	13	33	2.8	0
46	crunch, crunch, crunch	1	21	2.8	0
47	crunch, crunch, crunch	5	16	2.8	0
48	plank, plank, plank	8	32	2.8	0
49	sit_up, sit_up, sit_up	10	28	2.8	0
50	plank, plank, plank	12	33	2.8	0
51	crunch, crunch, crunch	7	22	2.8	0
52	crunch, crunch, crunch	5	17	2.8	0
53	plank, plank, plank	0	0	2.8	0
54	run, run, run	0	39	2.8	0

Heart

102/132max

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