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© 2019 by 1R&A Media.

2020 Fitness Blog

Updated: Mar 14



12 January 2020

11 January 2020

5 January 2020





29 December 2019

First Official Workout for 2020


Now that the massive food consumption season (Halloween, Thanksgiving, and Christmas) is over, it is time for me to get serious with working out for next year's race season.


Today I did 3 sets of 12 reps of the following and finished it off with a 5K treadmill run with

4 x 3 intervals to kick off the offseason training:

  • Barbell Back Squat

  • Barbell Dead-lift

  • Lateral Walks with Band at Ankles

  • Barbell Bench Press

  • Barbell Biceps Curl

  • EZ-Bar Overhead Triceps Extension

  • Weighted Elevated-feet Russian Twist

  • Wide-grip Lat Pull-down

  • Wide-grip Seated Cable Row

  • Barbell Hang Power Clean to Overhead Press


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