Friday 24 January 2025 - 2G 60 minutes
2025.01.23 19:51 dc031114 Friday 24 January 2025 - 2G 60 minutes
Repeat of the ESP template from [6th of January]().
Power walkers get their revenge on runners today - dedicated power walking block! Unilateral work on the floor.
Tread Block 1 - 6.75 minutes * 1 min push * 1 min base * 1 min push @ 2% * 1 min base * 1 min push @ 3% * 1 min base * 45 sec AO
90 sec WR
Tread Block 2 - 6.75 minutes * 1 min PW @ 10% * 1 min base * 1 min PW @ 12% * 1 min base * 1 min PW @ 14% * 1 min base * 45 sec AO
90 sec WR
Tread Block 3 - 6.75 minutes * 1 min AO * 1 min WR * 1 min AO @ 2% * 1 min WR * 1 min AO @ 3% * 1 min WR * 45 sec AO
Floor Block 1 - 6.75 minutes work & rest unilateral * 5 / 6 / 7 each x goblet transverse full step up, rest * 5 / 6 / 7 each x single arm high row, rest * Repeat, increasing rep count by 1 each round
90 sec recovery
Floor Block 2 - 6.75 minutes work & rest unilateral * 5 / 6 / 7 each x single arm split stance deadlift, rest * 5 / 6 / 7 each x half kneeling single arm arnold press, rest * Repeat, increasing rep count by 1 each round
90 sec recovery
Floor / Row Block 3 - 6.75 minutes back to back * 200 / 300 / 400m push row * 10 / 11 / 12 x overhead tricep extension (single dumbbell), rest * Repeat, increasing row distance by 100m and rep count by 1 until finisher: 45 sec AO row
DC commentary: >! I remember this twisted ESP template from a few weeks ago. A lot of efforts at incline today - pushes, all outs and power walking! Don’t discount the power walking option as it is not that easy! Walking at high incline and then switching straight to running is going to get your heart rate elevated. \ \ Three tread blocks today. They do kind of follow and ESP style template with each of the 6.75 minute blocks having a bit of a theme. Each block has a minute of effort and then a minute of recovery - either base or walking. First block is more endurance focused - a minute of push into a minute of base. The kicker is that the incline also increases on each push effort. Three rounds of this and then you finish with a 45 second flat road all out. \ \ Second block is the power walking section. Coach gave us the option of running these today but it supposed to be a power walking / marching template. Starting with a 10% incline you walk this for a minute before going back to base. Given the treadmill takes some time to get back to flat road incline you will be spending some time running at incline which will keep your heart elevated. Three rounds of this where the incline for the power walking section will go from 10 to 12 and finally 14%. You finish on the normal 45 second flat road all out. This block probably felt the hardest given the high incline straight into jogging. \ \ Last block is power and you have four all outs - three of them one minute and the last is 45 seconds. This time the all outs have the inclines - 1%, 2% and 3% for the one minute before getting back to flat road for the last one. Good distance this morning of 5.03km (3.125 miles) in the tread blocks. \ \ Three blocks on the floor. First two blocks are unilateral style workouts. First block has the step ups and a high row. Second block has split stance deadlifts and then kneeling arnold presses. I thought the first block was harder and the step ups helped keep the heart rate up. With each of these blocks I found that with the increasing reps and appropriate rest I was getting through maybe only two rounds and part way through the third in each block. \ \ Last block is over by the rower. You are doing a push row paired with tricep extensions. The coach said that this was good training for the upcoming 500m benchmark in February. Start with the 200m and work your way up each round adding 100m and a rep each round until it is time for the finisher - a 45 second all out row. \ \ Thought this was a tough one today. I would give today a 2 (🪶 🪶) out of 5 for gentleness. Mrs DC and I are off for the Australia Day long weekend, back next week for a couple of days before we are then off again for two weeks in Japan! !<
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2025.01.23 19:51 vtec_lol [Hiring] Single Motorcycle Graphic
Hi,
I would like to have the linked picture modified to an art style similar to the examples below. I would like to maintain the original image layout, but almost have it simplified and monochromatic.
I have not contracted design work before so I am not sure what the budget should look like. I am open to negotiating to make sure all parties are on the same page, but I am hoping it is under several hundred USD.
Original Picture: https://imgur.com/a/uVylQdq
Examples:
https://www.dreamstime.com/stock-illustration-road-motorcycle-rider-abstract-vector-silhouette-front-view-image97968146
https://static.nc-myus.com/images/pub/www/uploads/image/31a694adde3245238251ca2ef8b1226a/STG_(1).png.png)
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2025.01.23 19:51 ivatsirE_daviD Mr. Goofy Goober
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2025.01.23 19:51 zorjobroo What do you think about my accuracy?
 | This is my last target photos.Distance-50m No hate please, I'm new to this sport, I'm 15 and I have no experience. EVERYTHING WAS DONE UNDER THE STRICT SUPERVISION OF AN INSTRUCTOR, DO NOT REPEAT AT HOME submitted by zorjobroo to Shooting [link] [comments] |
2025.01.23 19:51 azakea when did you know what career you wanted or liked?
hi im 17f with asd and im struggling to choose a career pathway to follow, im unsure of what i want to “be” or what i want to do. idk i have alot of goals and expectations for myself career wise, but i think i just want to choose something im happy with and i don’t get burnout.
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2025.01.23 19:51 dudleyjohn Gradual Improvement
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2025.01.23 19:51 wheresripp Using Messenger won’t reactivate your account....
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2025.01.23 19:51 positiveAWARENESS190 Sumika Warakubami vs Yutori Kokorogi
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2025.01.23 19:51 DADAMWF [Free Coupon] DADAM58W Analog Watch Face
![[Free Coupon] DADAM58W Analog Watch Face](https://preview.redd.it/zpxd0ubsssee1.png?width=640&crop=smart&auto=webp&s=ee0f31ac7ff771c4b5befccf0e94321514cd9567 "[Free Coupon] DADAM58W Analog Watch Face") | submitted by DADAMWF to GalaxyWatchFace [link] [comments] |
2025.01.23 19:51 Typical-Cry-3044 new job or foreign citizenship?
so i know there are other subs that are maybe more specialized in job advice and maybe i'll post there too, but i'm interested in what y'all think from the prep perspective.
i (a us citizen) currently have a job with a european agency that only makes about 40k a year for our two person household, but a benefit is that if i stick around until 2027, then i could get an EU citizenship. so i'm torn - $40k is really tight and the job isn't challenging, i could probably make a lot more elsewhere, but the foreign citizenship and possibility to leave in a few years is really tempting, especially with how everything seems to be going in the US. thoughts?
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2025.01.23 19:51 Accurate_Web_3545 Tickets availability for City game
I wanted to buy 2 tickets for the next city game, but i don't own a membership right now. I wanted to know, before buying one, if there were still tickets available for the game. Is there a way to tell this?
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2025.01.23 19:51 Lanky-Beat-4369 Switching Strategies... Am I Overthinking This?
Hi! I'm a 25M who just got his MBA in December who's miserable at his current job. Ever since I completed my MBA, I've been scouring the internet trying to find jobs that are more aligned with my interests and experiences. I'm currently an admin assistant but I went to school for marketing and I love creating content.
Here's the trouble I'm having...
I have an interview today with a very well-known organization in my city. Since I'm so young and don't have as much experience as I would like in the marketing realm, I'm worried that the people I'm interviewing with are going to do the same thing that all of the other jobs I've interviewed for have done. "You're a great candidate, but we went with somebody more experienced." etc. etc.
My solution to this is to change my interview strategy. Instead of answering their questions and expanding to the best of my knowledge, I want to try and turn this into a conversation about how passionate I am about creating content, how I already have a strategy for increasing exposure and revenue, how I'm genuinely interested in the work that goes on at the org, and how I'm 110% all in, but without seeming desperate or TOO energetic.
Any advice on how I can best convey this message from more experienced members of the working world? Any feedback on my strategy? Any help at all is really appreciated. It's a senior marketing position so I'm worried I'm underqualified on paper, but I don't feel underqualified in terms of what I can actually bring to the table.
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2025.01.23 19:51 PreviousPay8649 Thinking about jumping into MP
I'm pretty new to DCS and I'm thinking about jumping into MP for the first time. Have to admit I'm kinda intimidated since I still have a lot to learn. Any advice? How's the community as a whole to newbies? Should I join a squadron to learn more and gain experience?
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2025.01.23 19:51 Naive-Bid7928 Is Espresso Martini Fest worth it?
My buddy and I are thinking about hitting the espresso martini fest this Saturday at Hubbard Inn. Tickets are currently $59. For anyone who has gone, is it worth it?
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2025.01.23 19:51 Baked_Bean69 Moza r12 or r16 v1?
So i'm looking at getting an r16 v1 second hand or a new r12. (both similar price) The r16 looks to not support some wheels that the r12 would. Would I be better off getting the r12 than the r16 v1? Also if the r12 is newer, does it have better quality ffb?
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2025.01.23 19:51 HelpMeQuitPorn999 Broke my record
Not sure if it's the right place to share but I just broke my record for weighted squats. 130kg, finally over my 111kg body weight. Feels damn good :D
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2025.01.23 19:51 WavingDinosaur Quick Cash Rant
I love The Finals, been playing since S1 on xbox (200+ hours),it’s a super unique game. Great customization, good destruction, fun gameplay (until recently), but my friends and I are really struggling to have fun anymore.
We almost exclusively play quick play. Power shift, bank it, and mostly quick cash. Lately every game is extremely sweaty and just not fun. Every player in my experience is just a meta chaser using the same exact loadouts, it’s really hard to experiment with new weapons and gadgets when you die instantly.
It’s like 75% percent lights, all using M-11, invisibility, stun gun. 20% mediums running AK, defib, and 5% heavies actually using some variety (In my experience). Most players have 20,000+ career kills when I got like 5k at best (I know skill issue).
I find myself hopping on to play my 3 daily matches for contracts, then I get off. I used to wanna play all the time. Unfortunately the player base is getting smaller and most people who still play are just pro league in comparison to me. It feels like the no fun police are out to get me.
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2025.01.23 19:51 Myinate Dungeon reentrance question
Can you exit a dungeon midrun, get new supplies and come back with the dungeon progess intact?
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2025.01.23 19:51 Designer_Policy_8593 Controls are broken
In Singleplayer fc 25 the controls are fine and I have it set to mouse AND keyboard. When I join ultimate team match it switches my controls to just the keyboard and it wont let me select mouse and keyboard. How do I fix this?
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2025.01.23 19:51 SilentBunnyy [César Luis Merlo] Milan is back in the race for Santiago Giménez (they were interested in him at the end of the last transfer window). *️⃣The club is negotiating with Feyenoord to try to buy the rights to "Bebote."
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2025.01.23 19:51 Ready_Professor3829 Insumos para gorra en México
Estoy empezando mi marca de gorras. Yo las quiero fabricar, pero no sé dónde conseguir muchas cosas. Alguien que me pudiera apoyar con algo de información. Estoy buscando en gdl. O también puede ser pedir en línea de otro lado del país.Pero quizás algo en Guadalajara podría ser.
Algún lugar donde pueda comprar viseras, telas, broches, malla.
Creo que en lo que más le he batallado es para conseguir malla para la gorra tipo trucker
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2025.01.23 19:51 DudusMaximus8 Exploring Devil's Eye spring cave
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2025.01.23 19:51 dbl007_spy recently joined the g70 family a 3.3t AWD. can’t wait to black it out
 | picked this bad boy up a few weeks ago. 2020 $28k with only 30k miles submitted by dbl007_spy to GenesisG70 [link] [comments] |
2025.01.23 19:51 CassandraVonGonWrong Start Your Engines
I know I’m not the only one who can’t help but internally read “Start Your Engines” to the tune of the RPDR intro. Sound off below if you’re ready to bring your charisma, uniqueness, nerve AND talent to the Arena. (And May the best planeswalker win!)
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2025.01.23 19:51 Accomplished_Ring628 How do I remove carpet padding glue from concrete?
1200 sq feet of this. My son and I have been working at it all day and there has to be an easier way. I bought a floor scraper with long handle. Broke within 5 minutes. Tried several kinds of scrapers and razors. Some areas come up ok, but most has little bits of padding still stuck. I tried spraying a couple different adhesive removers but none did much.
Can I rent some kind of machine from Home Depot? Or something else I can spray over this that’ll dissolve it? Basement so fumes are a concern. Laying LVP over this.
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