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KevC8629/01/24 @ 07:27
29/1
Stretching, 10 mins.
Metcon, e30s sets, 3 mins,
1. Fat gripz chins, 3,
2. Scapular retraction pull ups, 5.
Incline log press
74 x 5 emom x 9, 12/5.
Upright rows
40 x 8 emom x 8.
Wide grip chins, 3, 3.
Fat gripz hold, 60s.
Stretching, 10 mins.
Metcon, e30s sets, 3 mins,
1. Fat gripz chins, 3,
2. Scapular retraction pull ups, 5.
Incline log press
74 x 5 emom x 9, 12/5.
Upright rows
40 x 8 emom x 8.
Wide grip chins, 3, 3.
Fat gripz hold, 60s.
KevC8601/02/24 @ 05:23
30/1
Stretching, 10 mins
Fat gripz chins
5, 5,
12.5 x 4, 5.
Calf raises, 100 x 20 emom x 3.
Front rack calf raises, 100 x 15 emom x 3.
BTN strict press
60 x 2, 3, 3,
80 x 1, 1,
6s eccentric,
90 x 1.
Strict press
90,
95,
100,
105,
Belt, sleeves + 8s eccentric,
110 x 1,
Raw, no tempo,
80 x 20 in 121s (10/5/3/2).
Stretching, 10 mins
Fat gripz chins
5, 5,
12.5 x 4, 5.
Calf raises, 100 x 20 emom x 3.
Front rack calf raises, 100 x 15 emom x 3.
BTN strict press
60 x 2, 3, 3,
80 x 1, 1,
6s eccentric,
90 x 1.
Strict press
90,
95,
100,
105,
Belt, sleeves + 8s eccentric,
110 x 1,
Raw, no tempo,
80 x 20 in 121s (10/5/3/2).
KevC8601/02/24 @ 05:23
1/2
Stretching, 10 mins.
Fat gripz bw hangs
Pendlay rows
60,
100,
140 x 3 emom x 3.
Strict press, 60 x 3 emom x 3.
Push press
60,
80 x 3 emom x 3,
100 x 2 emom x 2.
Wide grip triceps dips, 2, 2, 20.
Upright rows, 60 x 3 emom x 3, 10.
Behind the back hold, 160 x 30s.
Stretching, 10 mins.
Fat gripz bw hangs
Pendlay rows
60,
100,
140 x 3 emom x 3.
Strict press, 60 x 3 emom x 3.
Push press
60,
80 x 3 emom x 3,
100 x 2 emom x 2.
Wide grip triceps dips, 2, 2, 20.
Upright rows, 60 x 3 emom x 3, 10.
Behind the back hold, 160 x 30s.
KevC8601/02/24 @ 16:22
1/2 - Session two
Sack toss, 21 x 1 e20s x 10.
RDL
100,
140,
180 x 5 eomom x 5.
Seated banded unilateral leg curls, (G), 8, 8, 8.
Sack toss, 21 x 1 e20s x 10.
RDL
100,
140,
180 x 5 eomom x 5.
Seated banded unilateral leg curls, (G), 8, 8, 8.
KevC8602/02/24 @ 12:02
2/2
Stretching, 10 mins.
Chins, 6 emom x 3.
1 power clean + strict log
Belt,
74 x 2 emom x 20,
94 x 1 e45s x 10,
99 x 1, 1,
104 x 3, 2,
109 x 1,
74 x 25 in 2m10s (12/6/4/3).
Hub hold, no chalk, 12.5 x 50s.
Lots of log, need to get some efficiency back on my power clean.
Stretching, 10 mins.
Chins, 6 emom x 3.
1 power clean + strict log
Belt,
74 x 2 emom x 20,
94 x 1 e45s x 10,
99 x 1, 1,
104 x 3, 2,
109 x 1,
74 x 25 in 2m10s (12/6/4/3).
Hub hold, no chalk, 12.5 x 50s.
Lots of log, need to get some efficiency back on my power clean.
KevC8603/02/24 @ 18:26
Post Edited: 03.02.2024 @ 18:27 PM by KevC86
3/2 - HSUReverse incline treadmill
Sled drag, +60 x 120m.
Stretching, 15 mins.
Anvil carry, 21 x 112.5m.
Unilateral leg extensions, 5 x 12/10/8.
Toes raised SSB good mornings
100 x 3, 3,
140 x 2, 2, 8.
Strict log from rack
63,
83,
103 x 1, 1,
83 x 8 singles - no rest.
Adductor machine, 80 x 25 emom x 3.
Farmers walk
Fingertips,
70 x 22.5,
100 x 22.5, 22.5/22.5 in 29s - proper fooked the turn,
Full grip,
120 x 22.5, 22.5 in 11s.
Wide grip thick bar chins, 3 emom x 3.
Incline DB press
30 x 5,
45 x 6.
Rear delt cable pulls, 50 x 15, 15, 15.
SL sandbag pickups
110 x 3, 3, 3.
Single leg squats, 5, 8.
Gods of grip hub rows
+10 x 5, 5, 5.
Wide grip pulldowns to rear, 60 x 12 emom x 3.
Press-ups, 40.
Incline DB rolling skull crushers, 15 x 10/7/3.
Rope chins, 2, 4.
DB hammer curls, 18 x 20/10/8.
KevC8606/02/24 @ 15:07
5/2
Stretching, 10 mins.
Slight incline close grip block press
60,
90 x 5 emom x 5,
110 x 2 emom x 5, 5.
BTN axle strict press
40,
60 x 3 emom x 3,
80 x 1, 1, 5.
Axle rows
80 x 20 e90s x 3.
Plate pinch rows, 2 10s x 5 emom x 3.
Plate pinch, 2 10s x 50s.
Session two
Sack toss, 21 x 1 e20s x 15.
Fat gripz farmers walk, 50 x 12m/12m emom x 3.
Fat gripz extreme farmers walk, 50 x 12/12/12/12.
Echo bike, 10 cals emom x 5.
Single leg axle RDLs
80 x 5, 5, 5.
SL DOH axle deadlift
120,
140,
145 x 1.
Stretching, 10 mins.
Slight incline close grip block press
60,
90 x 5 emom x 5,
110 x 2 emom x 5, 5.
BTN axle strict press
40,
60 x 3 emom x 3,
80 x 1, 1, 5.
Axle rows
80 x 20 e90s x 3.
Plate pinch rows, 2 10s x 5 emom x 3.
Plate pinch, 2 10s x 50s.
Session two
Sack toss, 21 x 1 e20s x 15.
Fat gripz farmers walk, 50 x 12m/12m emom x 3.
Fat gripz extreme farmers walk, 50 x 12/12/12/12.
Echo bike, 10 cals emom x 5.
Single leg axle RDLs
80 x 5, 5, 5.
SL DOH axle deadlift
120,
140,
145 x 1.
KevC8606/02/24 @ 15:08
6/2
Stretching, 10 mins.
Metcon, e30s sets, 3 mins,
1. Fat gripz chins, 3,
2. Scapular retraction pull ups, 5.
60mm axle upright rows
25,
45 x 5 emom x 3.
Axle strict press
60,
80,
Wraps,
100,
Belt,
100 x 1, 3,
80 x 12 in 49s - PB?
60mm Axle DOH muscle cleans
65 x 2, 2, 2,
85 x 2, 2, 2,
105 x 1.
Sack toss, 21 x 3 e45s x 3.
60mm axle reverse curls, 45 x 8, 8, 8.
60mm axle wrist curls, 65 x 12, 12, 12.
TRX rows/side laterals, 10/10, 10/10, 10/10.
Stretching, 10 mins.
Metcon, e30s sets, 3 mins,
1. Fat gripz chins, 3,
2. Scapular retraction pull ups, 5.
60mm axle upright rows
25,
45 x 5 emom x 3.
Axle strict press
60,
80,
Wraps,
100,
Belt,
100 x 1, 3,
80 x 12 in 49s - PB?
60mm Axle DOH muscle cleans
65 x 2, 2, 2,
85 x 2, 2, 2,
105 x 1.
Sack toss, 21 x 3 e45s x 3.
60mm axle reverse curls, 45 x 8, 8, 8.
60mm axle wrist curls, 65 x 12, 12, 12.
TRX rows/side laterals, 10/10, 10/10, 10/10.
KevC8607/02/24 @ 05:24
KevC8608/02/24 @ 20:18
Post Edited: 09.02.2024 @ 06:01 AM by KevC86
8/2Echo bike, 11 emom x 5.
Stretching, 10 mins.
Seated banded unilateral leg curls, (G), 6/6/6.
Pendlay rows
100,
140,
160 x 2, 2, 2.
1 power clean strict log
74,
Belt,
74 x 2 emom x 10,
94 x 1 e30s x 5,
114 x 1,
118 x 1.
Triceps dips, 2, 2, 20.
Session two
Incline alternate DB curls, 12.5 x 20, 20, 20.
Fat gripz chins, +12.5 x 3, 3, 3.
RDLs
100,
140,
180,
200 x 3, 3, 3.
Toes raised good mornings, 20 x 10, 10, 10.
KevC8609/02/24 @ 06:00
Post Edited: 09.02.2024 @ 15:40 PM by KevC86
9/2Stretching, 10 mins.
Strict press/DB rows
80 x 2/40 x 6 e75s x 8.
Strict press/fat gripz chins
100 x 1/5 e75s x 5.
Strict press/unilateral DB side laterals
60 x 10/12.5 x 6 e75s x 3.
Session 2 - HSU
Reverse incline treadmill
Sled drag, +60 x 80m, 80m.
Unilateral leg extensions, 3 x 10, 10, 10.
Unilateral seated leg curls, 30 x 10, 10, 10.
Donkey calf raises, 15, 15, 15.
Stretching, 15 mins.
60mm axle muscle clean + strict
55,
75.
60mm axle muscle clean + push press
75,
87 x 3 emom x 3,
97,
107.
DOH 60mm axle deadlift
117 x 1,
127 x 1,
132 x 1,
134.5 x 1.
Adductor machine, 95 x 15 emom x 3.
SL sandbag pickups
70 x 5,
100 x 3, 3,
140 x f - can't grip it with stiff legs.
Incline DB rolling skull crushers
18 x 6,
22.5 x 6, 8.
Rear delt cable pulls, 50 x 18, 18, 18.
Wide grip pulldowns to rear, 50 x 15 emom x 3.
Metcon, emom sets, 10 mins,
1. Sandbag carry, 80 x 30m,
2. Anvil carry, 21 x 45m.
Monster DB snatch, 38 x 30 in 3 mins.
KevC8610/02/24 @ 16:51
10/2
BTN press/axle sumo deadlift
Metcon, 15 mins
1. BTN press, 60 x 5,
2. Axle sumo deadlift, 160 x 6,
3. Banded seated leg curls, (G), 12.
Metcon, 10 mins
1. Axle floor press, 80 x 5,
2. Axle rows, 80 x 10.
BTN press/axle sumo deadlift
Metcon, 15 mins
1. BTN press, 60 x 5,
2. Axle sumo deadlift, 160 x 6,
3. Banded seated leg curls, (G), 12.
Metcon, 10 mins
1. Axle floor press, 80 x 5,
2. Axle rows, 80 x 10.
KevC8612/02/24 @ 17:03
12/2
Stretching, 10 mins.
Sack toss/fat gripz extreme farmers walk, 21 x 2/50 x 12m emom x 5.
Fat gripz farmers walk, 50 x 120m.
Slight incline close grip block press
60,
80,
100 x 5 emom x 5, 10.
Barbell rows
100,
140 x 5 emom x 3.
Single leg RDLs
80 x 5 e90s x 3.
DOH deadlift
200 x 1,
205 x 1.
Stretching, 10 mins.
Sack toss/fat gripz extreme farmers walk, 21 x 2/50 x 12m emom x 5.
Fat gripz farmers walk, 50 x 120m.
Slight incline close grip block press
60,
80,
100 x 5 emom x 5, 10.
Barbell rows
100,
140 x 5 emom x 3.
Single leg RDLs
80 x 5 e90s x 3.
DOH deadlift
200 x 1,
205 x 1.
KevC8613/02/24 @ 15:52
13/2
Stretching, 10 mins.
Metcon, e30s sets, 3 mins,
1. Fat gripz chins, 3,
2. Scapular retraction pull ups, 5.
60mm axle upright rows
25,
55 x 5 e45s x 3.
60mm axle 1 clean + strict press
55,
85 x 3, 3,
Wraps,
85 x 3,
95 x 3, 3,
Belt,
100 x 3,
105 x 1 emom x 3.
Sack toss, 21 x 3 e45s x 3.
60mm axle muscle cleans
85 x 3 e45s x 3.
60mm axle wrist curls, 85 x 6 e45s x 3.
60mm axle reverse curls, 55 x 6 e45s x 3.
TRX rows/wide grip chins, 10/3 emom x 3.
Axle strict press
95 x 1, 1,
Belt, sleeves + wraps,
115 x 1.
Echo bike
10 cals emom x 5.
Stretching, 10 mins.
Metcon, e30s sets, 3 mins,
1. Fat gripz chins, 3,
2. Scapular retraction pull ups, 5.
60mm axle upright rows
25,
55 x 5 e45s x 3.
60mm axle 1 clean + strict press
55,
85 x 3, 3,
Wraps,
85 x 3,
95 x 3, 3,
Belt,
100 x 3,
105 x 1 emom x 3.
Sack toss, 21 x 3 e45s x 3.
60mm axle muscle cleans
85 x 3 e45s x 3.
60mm axle wrist curls, 85 x 6 e45s x 3.
60mm axle reverse curls, 55 x 6 e45s x 3.
TRX rows/wide grip chins, 10/3 emom x 3.
Axle strict press
95 x 1, 1,
Belt, sleeves + wraps,
115 x 1.
Echo bike
10 cals emom x 5.
KevC8614/02/24 @ 14:34
14/2
Stretching, 10 mins
Incline log press
74,
94,
104 x 2 emom x 9, 5.
Calf raises, 100 x 20 emom x 3.
Donkey calf raises, 15 emom x 3.
Front rack calf raises, 100 x 15 emom x 3.
TRX squats, 5 emom x 3 - back to full ROM baby.
Stretching, 10 mins
Incline log press
74,
94,
104 x 2 emom x 9, 5.
Calf raises, 100 x 20 emom x 3.
Donkey calf raises, 15 emom x 3.
Front rack calf raises, 100 x 15 emom x 3.
TRX squats, 5 emom x 3 - back to full ROM baby.
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