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Depth check please

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KevC86Icon...09-11-2025 @ 17:33 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		7/11

TRX rotations/facepulls/rows

Unilateral reverse hyperextensions, +40 x 8 emom x 3.

Toes raised good mornings, 12 emom x 3.

Sumo deadlift

100 x 2, 2,
140 x 2 emom x 3,
180 x 1.

Deadlift

180 x 1 e30s x 5,
200 x 1.

Front rack calf raises, 100 x 12, 12, 12.

Strict press

60 x 2,
80 x 1,
8s eccentric,
90 x 1 emom x 3.
KevC86Icon...09-11-2025 @ 17:34 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		8/11

Echo bike, 2.5 mins, 17 cals.

Stretching

Unilateral reverse hyperextensions, +60 x 8, 8, 8.

Bulgarian split squats, 8 emom x 3.

Bulgarian RDLs, 8 emom x 3.

Front rack holds

TRX squats, 8, 8, 8.

Front squat, 90.

Squat, 90.

Slight incline block press

90 x 3, 5, 5,
100 x 5 emom x 3.

Behind the neck strict press,

60 x 2, 2,
70 x 2, 2,
80 x 2.
KevC86Icon...09-11-2025 @ 17:34 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		9/11 - HSU

Incline treadmill reverse walking, 3 mins

Incline treadmill, 3 mins

Unilateral reverse hyperextensions, +60 x 6 emom x 3.

54" load, emom sets
110 sandbag x 1 x 9,
125 sandbag x 1 x 2,
100 "stone" sandbag x 1 x 9,
120 "stone" sandbag x 1 x 2,
100 "stone" sandbag x 1 x 2,
140 sandbag x 1.

Unilateral leg extensions, 2 x 8 emom x 5.

Thumbless farmers walk

100 x 10m,
100 x 10m emom x 5,
Hold,
100 x 45s.

Circus DB press

42 x 1, 1 emom x 3,
53 x 1.

Circus DB rows, 42 x 6 emom x 3.

Metcon, emom sets,
Hammer grip pulldowns, 75 x 8 x 3,
DB side laterals, 18 x 6 x 3,
Hanging leg raises, 12 x 3.
KevC86Icon...11-11-2025 @ 17:31 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		10/11

Echo bike, no hands, 20 cals

Stretching

TRX rows/facepulls

Strict press

60,
70,
72.5 x 5 emom x 3,
75 x 5, 5.

Floor press

75 x 2, 2,
95 x 2 emom x 5,
115 x 1 emom x 2,
125 x 1.

Plate pinch rear delt raises, 15 x 6 x 3.
KevC86Icon...11-11-2025 @ 17:31 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		11/11

Unilateral reverse hyperextensions, +60 x 8, 8, 8.

Deadlift

100,
140,
180,
210,
230,
250 x f,
Belt,
250 x 1,
Beltless, cluster reps,
180 x 3, 3,
190 x 3.

Sumo deadlift, 100 x 5, 5, 5.

Bulgarian split squat, 10, 10, 10.
KevC86Icon...13-11-2025 @ 20:14 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		13/11 - HSU

Incline treadmill reverse walking, 3 mins.

Incline treadmill walking, 3 mins.

Unilateral reverse hyperextensions, +60 x 6 emom x 3.

Unilateral leg extensions, 3 x 6 e30s x 3.

Hyperextensions, 10 emom x 3.

Unilateral seated leg curls, 35 x 10 emom x 3.

Donkey calf raises, 12 emom x 3.

Hanging leg raises, 10 emom x 3.

Nordic leg curls, 3 e30s x 3.

Sled drag, 30m emom x 5.

Load over 54", e45s sets, 10 sets,
1. 110 sandbag x 1,
2. 100 sandball x 1.

Load over 54"/plate flips, e45s sets, 10 sets
1. 110 sandbag x 1/10 x 6,
2. 100 sandball x 1/10 x 6.

Metcon, emom rounds
DB rows, 45 x 8 x 3,
Wide grip pulldowns to rear, 40 x 12 x 3,
Hammer grip pulldowns, 60 x 6 x 3.
KevC86Icon...18-11-2025 @ 06:50 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		14/11

Metcon, emom sets,
1. Unilateral reverse hyperextensions, +60 x 8 x 3.
2. Fat gripz knee raises, 10 x 3.

Behind the neck strict press, 40 x 8 emom x 3.

DB rows, 37.5 x 8 emom x 3.

Behind the neck strict press, 60 x 5 emom x 3.

DB rows, 50 x 6 emom x 3.

Kettlebell side laterals, 16 x 6 emom x 3.

Strict press, 60 x 5 emom x 3.

DB rows, 60 x 3 emom x 3.

Strict press, 80 x 3 emom x 3.

Incline press, 80 x 6 emom x 3.

Slight incline blast press, 80 x 10 emom x 3.

Slight incline tempo press, 80 x 1 (6s eccentric/8s pause) emom x 3.

Feet raised, slight incline, block press, 80 x 5 emom x 5.
KevC86Icon...18-11-2025 @ 06:50 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		15/11

TRX rows, 15, 20.

Toes raised good mornings, 10, 10.

Band pull aparts, 20, 20.

Unilateral reverse hyperextensions, +60 x 10, 10.

Hamstring tantrums, B x 20s, 20s.

Split squat, 8, 8.

Deadlift, rep e30s

140 x 1 x 5,
160 x 1 x 5,
180 x 1 x 15,
185 x 1 x 5.

Max width deadlift

185 x 1, 1,
190 x 1.

Deadlift, 220 x 1.
KevC86Icon...18-11-2025 @ 06:51 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		16/11 - HSU

Incline treadmill reverse walking, 2 mins

Incline treadmill, 3 mins

Circuit, emom sets, 40 mins total
1. Farmers, 100 x 20m,
2. Cable triceps pushdowns, 85 x 10,
3. Sandbag rows, 100 x 5,
4. Unilateral cable side laterals, 35 x 6.

Circuit, emom sets, 20 mins total
1. Unilateral leg extensions, 3 x 6,
2. Bent over DB laterals, 20 x 6,
3. Sandball squat, 100 x 3,
4. Unilateral seated leg curls, 30 x 8.
KevC86Icon...18-11-2025 @ 06:51 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		17/11

Slight incline block press, 80 x 8 emom x 5.

Incline block press, 80 x 7 emom x 5.

Seated press, 60 x 6 emom x 5.

Strict press, 65 x 3 emom x 5.
KevC86Icon...18-11-2025 @ 06:51 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		18/11

Bulgarian split squat, 8 emom x 5.

Barbell rows, 85 x 10 emom x 5.

Unilateral reverse hyperextensions, +60 x 8 emom x 5.

Deadlift, 145 x 3 emom x 4, 1/1/1/1/1.
KevC86Icon...23-11-2025 @ 11:24 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		19/11

Circuit, emom sets, 10 mins.
Cambered strict press, 60 x 6,
Barbell rows, 80 x 6.


Circuit, emom sets, 10 mins.
Monster DB strict press, 21 x 6,
DB rows, 60 x 5.
KevC86Icon...23-11-2025 @ 11:25 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		21/11

Circuit, emom sets, 10 mins.
Log viper press, 74 x 3,
Scapula pull ups, 8.

Circuit, emom sets, 10 mins.
Log viper press, 85 x 2,
Plate rear delt raises, 20 x 8.

Circuit, emom sets, 10 mins.
Log viper press, 95 x 1,
DB side laterals, 12.5 x 7.

Strict log, 105 x 1 emom x 3.
KevC86Icon...23-11-2025 @ 11:25 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		22/11 - HSU

Incline treadmill reverse walking, 2.5 mins

Incline treadmill, 5 mins

Reverse hyperextensions

+80 x 8,
+110 x 8,
+140 x 8.

Deadlift

120,
160,
200,
Straps,
230 x 1,
250 x 1.

Wide stance deadlift, 200 x 3.

Narrow stance deadlift, 200 x 3.

Circus DB farmers walk, 42 x 7.5m e30s x 10.

Circuit, emom sets, 20 mins total
1. Yoke, 200 x 20m,
2. Unilateral leg curls, 40 x 8,
3. Yoke, 200 x 20m,
4. Unilateral leg extensions, 3 x 8.

Sandbag over 56", 140 x f.
KevC86Icon...23-11-2025 @ 11:25 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		23/11

Stretching

Circuit, emom sets, 20 mins
1. Axle, dead stop, strict press, 70 x 5,
2. Cambered bar rows, 85 x 5.

Circuit, emom sets, 20 mins
1. Axle, dead stop, strict press, 90 x 2,
2. Cambered bar power shrugs, 125 x 6.

7 mins up to max axle strict press = 107.5 x 1.

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