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Tue 30th Apr 2024 at 6:02am by pjlovr25

Cross > Strength

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Time
30:31
Pacing
0%
Cals
139
BPM
101
%MHR
54.1
B/mi
INF
Surface
Indoor

indoor

Notes & Comments

Strength - week 4 - Tu
Warm-up squat:
1 @40kg
1 @45kg
Squats
5 @50kg
Pull-ups
3x 5 @green
DB press
3x 12 @5kg
DB row
3x 10 @5kg
DB lateral raise
3x 15 @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	12	11.8	10
3	squat, squat, squat	4	7	11.8	10
4	hip_raise, hip_raise, hip_raise	4	11	11.8	10
5	squat, squat, squat	4	7	11.8	10
6	hip_raise, hip_raise, hip_raise	5	10	11.8	10
7	squat, squat, squat	2	7	11.8	10
8	squat, squat, squat	2	8	11.8	0
9	squat, squat, squat	1	21	39.9	49
10	squat, squat, squat	1	21	44.9	1:06
11	squat, squat, squat	5	36	49.9	4:07
12	pull_up, pull_up, pull_up	5	19	0.0	30
13	pull_up, pull_up, pull_up	5	16	0.0	30
14	pull_up, pull_up, pull_up	5	19	0.0	30
15	pull_up, pull_up, pull_up	5	9	0.0	0
16	shoulder_press, shoulder_press, shoulder_press	8	28	5.0	30
17	shoulder_press, shoulder_press, shoulder_press	12	28	5.0	30
18	shoulder_press, shoulder_press, shoulder_press	10	28	5.0	30
19	shoulder_press, shoulder_press, shoulder_press	10	10	5.0	0
20	row, row, row	9	19	5.0	30
21	row, row, row	9	22	5.0	30
22	row, row, row	9	19	5.0	30
23	row, row, row	9	16	5.0	0
24	lateral_raise, lateral_raise, lateral_raise	14	24	2.8	30
25	lateral_raise, lateral_raise, lateral_raise	14	25	2.8	30
26	lateral_raise, lateral_raise, lateral_raise	14	25	2.8	30
27	lateral_raise, lateral_raise, lateral_raise	14	23	2.8	0
28	plank, plank, plank	6	30	2.8	0
29	sit_up, sit_up, sit_up	10	26	2.8	0
30	plank, plank, plank	7	32	2.8	0
31	crunch, crunch, crunch	5	21	2.8	0
32	crunch, crunch, crunch	6	15	2.8	0
33	plank, plank, plank	1	32	2.8	0
34	sit_up, sit_up, sit_up	9	27	2.8	0
35	plank, plank, plank	12	33	2.8	0
36	crunch, crunch, crunch	0	22	2.8	0
37	crunch, crunch, crunch	5	16	2.8	0
38	plank, plank, plank	0	31	2.8	0
39	sit_up, sit_up, sit_up	9	28	2.8	0
40	plank, plank, plank	12	33	2.8	0
41	crunch, crunch, crunch	1	21	2.8	0
42	crunch, crunch, crunch	5	16	2.8	0
43	plank, plank, plank	4	31	2.8	0
44	sit_up, sit_up, sit_up	9	28	2.8	0
45	plank, plank, plank	14	33	2.8	0
46	crunch, crunch, crunch	8	21	2.8	0
47	crunch, crunch, crunch	5	16	2.8	0
48	plank, plank, plank	0	30	2.8	0
49	run, run, run	0	7	2.8	0

Heart

101/132max

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