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KevC86Icon...08-12-2023 @ 16:22 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
8/12 - Session 2 - HSU

Reverse incline treadmill

Stretching, 15 mins

Sandbag press

50 x 3, 3, 3,
60 x 3,
70 x 2, 2.

Sandbag loads

90,
110,
130,
140 x 1, 1.

E45s metcon, 4.5 mins,
1. Anvil carry, 21 x 30m,
2. MDB press, 53 x 2.

Farmers walk

63,
103,
133 x 10m, 10m in

Stones

70,
90,
140.

Yoke press

60,
80,
90,
100 x 1, 3,
110 x 1.
KevC86Icon...11-12-2023 @ 05:00 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
10/12

1 clean log press

74,
Belt,
94,
114 x 1, 1,
Sleeves,
120 x 1.

Narrow grip triceps dips, 5 x lots.

Wide grip triceps dips, 5 x lots.

Deadlift

140,
180.
220,
260 x 1,
Suit,
260,
Belt,
260 x 1, 3.


Widened stance on the deadlift, feels so much better than it has since the weight loss.
KevC86Icon...11-12-2023 @ 05:01 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
11/12

Stretching

Calf raises

Strict press

60,
80,
85 x 2 emom x 5.

Front rack calf raises

BTN push press

60,
80 x 2 emom x 5.

Echo bike, 8 cals emom x 3.

Fat gripz extreme hammer grip chins, 3 emom x 3.


Pinched a nerve or something in my neck/shoulder area. Called the session early to get the power dot on it before work.
KevC86Icon...13-12-2023 @ 06:02 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
12/12

Anvil carry, 21 x 40m emom x 5.

Seated box jumps, 24" x 5 emom x 5.

Sandbag over shoulder, 80 x 4 emom x 3.

Thick bar hanging leg raises, 10 emom x 3.

Thick bar close grip chins, 5 emom x 3.

Farmers walk, 92 x 22.5m emom x 4.

Deadlift

120,
170,
Straps + belt,
220 x 2 emom x 5.

Viper press

60,
70,
80 x 3 emom x 3.

Strict log

100,
Belt,
110 x 1 emom x 3.

Wide grip BTN pulldowns/triceps rops pushdowns

55 x 10/75 x 15 emom x 3.

Viking press lockouts/neutral grip pulldowns

+50 x 15/75 x 8 emom x 3.

Unilateral DB side laterals, 5 x 15/10/8/45s hold.
KevC86Icon...13-12-2023 @ 06:02 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
13/12

Slight incline close grip block press

60 x 5 emom x 5,
80 x 3 emom x 3.

Echo bike, 8 cals emom x 8.

Calf raises, 80 x 20 emom x 5.

BTN strict press

40 x 5 emom x 5,
60 x 3 emom x 3.
KevC86Icon...14-12-2023 @ 07:43 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
14/12

Stretching

Calf raises/hanging leg raises

Emom metcon, 6 mins,
1. TRX squats, 15,
2. 30" box jumps, 3.

Front rack calf raises

Front squats

100.

E45s metcon, 4.5 mins total,
1. Strict press, 60 x 6,
2. Kneeling jumps, 3.


Just moving things around and trying to be quick about it ahead of team comp on Sunday.
KevC86Icon...15-12-2023 @ 20:53 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
15/12 - the power bar

Incline reverse walking

Chins - various grips

Power clean + strict log

50,
75,
95,
105 x 1.

Strict log

75,
95,
105.

Sandbag load

100,
120.

Squats

120.

Strict press

70.

Box jumps

24"
32".

Chins

Circus DB rows

42 x 5, 5, 5.

Circus DB wrist curls

42 x 5.

Plate pinch

2 x 15kg rogue comp plates

Leg extensions, 36 x 10 emom x 8, 20.

Seated leg curls, 36 x 10 emom x 3.

Incline reverse walking
KevC86Icon...20-12-2023 @ 06:11 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
19/12

Stretching, 10 mins.

1 motion sack toss/hub hold farmers walk

23 x 2/12.5 x 20m emom x 3.

Sack toss

Cambered bar strict press/DB rows

65 x 5/40 x 6 emom x 3.

Fat gripz extreme hammer grip chins/30" box jumps

4/5 emom x 3.

Seated axle press

40,
8s eccentric,
60 x 3 e90s x 3,
80 x 1,
100 x 1 - 6s eccentric.

Barbell rows

60,
100,
120 x 5 emom x 3,
160 x 1.

Sumo deadlift

160,
180 x 5 emom x 5.
KevC86Icon...20-12-2023 @ 06:11 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
20/12

Stretching, 15 mins

Emom metcon, 9 mins
1. Front squat, 100 x 1 - 8s eccentric, 3s pause,
2. Squat, 100 x 5,
3. Echo bike, 8 cals.

Strict press

60,
75 x 5, 12 rounds in 20 mins.
KevC86Icon...22-12-2023 @ 16:57 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
21/12

Stretching, 10 mins.

Power clean + viper

74,
80 x 3 emom x 3,
85 x 3 emom x 2,
95 x 2 emom x 2,
100 x 1,
105 x 1,
110 x 1,
8s eccentric,
95 x 1 emom x 5.

Muscle clean

80 x 3 emom x 5.

Behind the back shrugs

120 x 10 emom x 3.

Wide grip shrugs

120 x 10 emom x 3.

Plate pinch rows

2 10s x 5 emom x 3.

DOH deadlift

160,
180,
200.
KevC86Icon...22-12-2023 @ 16:58 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
22/12 - HSU

Stretching, 15 mins.

Yoke press

60.

Yoke press/sandbag load

80 x 2/90 x 2 emom x 3,
100 x 2/90 x 2 emom x 2.

Sandbag to 48"

145 x 1, 1, 1.

Yoke

140 x 24m, 24m,
180 x 24m, 24m,
220 x 24m, 24m.

Close stance squats

100,
140,
180 x 3,
200 x 1,
220 x 1.

BTN strict press

60 x 3, 3, 3.

Saxon bar deadlift

40,
60.

BTN strict press/saxon bar deadlift

60 x 6/70 x 10s hold emom x 3.

Emom metcon, 10 mins
1. Sandbag carry, 90 x 30m,
2. Anvil carry, 21 x 30m.

Leg extensions
emom sets,
10 x 18/15/15.

Seated leg curls
emom sets,
70 x 10/8.

Rope pushdowns/DB hammer curls, 100/16.
KevC86Icon...24-12-2023 @ 20:03 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
24/12

Stretching, 15 mins.

emom metcon, 12 mins,
1. Axle clean + strict, 70 x 5,
2. Echo bike, 8 cals,
3. Wide grip triceps dips, 8,
4. 30" box jumps, 5.

emom metcon, 12 mins,
1. Axle deadlift, 170 x 5,
2. Echo bike, 8 cals,
3. Fat gripz chins, 5,
4. Seated 24" box jumps, 5.

Axle deadlift hold, 110 x 35s.
KevC86Icon...26-12-2023 @ 10:34 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
25/12

Stretching, 10 mins.

Deadlift

140,
180 x 10 eomom x 3,
Belt,
180 x 12 in 38s.

Z press

40,
40 x 8 eomom x 5.

DB side laterals, 12.5 x 8 emom x 3.

Unilateral DB seal rows, 40 x 8 e90s x 3.
KevC86Icon...26-12-2023 @ 10:34 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
26/12

Stretching, 10 mins.

Metcon, e45s sets, 4.5 mins,
1. Fat gripz extreme DB farmers walk, 12.5 x 25m,
2. DB farmers walk, 40 x 25m.

Seated axle press

40,
8s eccentric,
65 x 3 e90s x 3,
15s eccentric,
85 x 1 e90s x 2.

Triceps dips, 10 emom x 3.

Axle sumo deadlift

165 x 3, 8 emom x 3.

DOH axle deadlift

165 x 1.

Axle rows

85,
105 x 6 emom x 3.

Metcon, e45s sets, 4.5 mins,
1. Sandbag carry, 40 x 30m,
2. Plate pinch rows, (15+5) x 5.

Echo bike,

8 cals emom x 3,
2.5 mins rest,
30 cals in 38s.
KevC86Icon...28-12-2023 @ 14:54 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
27/12

Stretching, 10 mins.

Sandbag press

40.

Power clean + viper

74,
85 emom x 8,
8s eccentric,
85 x 1 emom x 4,

Strict log

105 x 1, 1, 1.

Plate pinch hold

6 2.5s x 10s emom x 3,
7 2.5s x 10s,
8 2.5s x 10s.

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