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KevC86 | ... | 13-01-2024 @ 02:35 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 12/1 Stretching, 10 mins. Calf raises, 100 x 20 emom x 3. Front rack calf raises, 100 x 15 emom x 3. Seated box jumps, 24" x 5 emom x 3. Front squats 100 x 3, 3, 3, 140 x 3, 3, 160 x 3, 180 x 1. Squats 180 x 1, 1, 200 x 1, 1. Kneeling jumps 2, 2, To 5s x 2, 2, To 10s x 2, To 15s x 2, To 20s x 1 - PB, To 20s + 5s x 1 - PB. | ||
KevC86 | ... | 13-01-2024 @ 20:07 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 13/1 - HSU Reverse incline walking, 5 mins Anvil carry/leg extensions, 21 x 40m/10 x 8 emom x 3 Anvil carry/lying leg curls, 21 x 40m/25 x 6 emom x 3 Sandbag over 50"/abductor machine, 110 x 2/19 x 10 emom x 3 Sandbag over 50" 150 x 1, 150 x 1/146 x 1/110 x 1 in 30s. Seated box jumps 24" x 2, 2, 36" x 2 - PB, 39" x 2 - PB. Strict log 60, 80, 100 x 1, 110 x 1, 115 x 1. Log clean 120. Log power clean Belt, 100, 120. Barbell rows 105 x 5, 155 x 3, 3, 3. Strict log from the rack 67.5, 87.5, Belt, 107.5 x 1, 2, 1, 112.5 x 2. Incline DB press, 45 x 8, 8, 7. | ||
KevC86 | ... | 15-01-2024 @ 12:44 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Post Edited: 15.01.2024 @ 17:05 PM by KevC86 15/1Stretching, 15 mins. Seated box jumps/fat gripz chins, 30" x 3/3 emom x 3. 1 clean strict log 74, 84, 87.5 x 5 e90s x 3, 107.5 x 2 e90s x 2. Barbell rows 100 x 8, 8, 8. Pendlay rows 140 x 5, 5, 5. Behind the back hold, 140 x 26s. Session two Sack toss, 21 x 3 emom x 5. Echo bike, 10 cals emom x 5. Deadlift, 15 mins to max 180, 240, Belt, 280 x 1, 1, 320 x 1. | ||
KevC86 | ... | 16-01-2024 @ 05:08 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 16/1 Stretching, 10 mins. Metcon, e30s sets, 4.5 mins, 1. Fat gripz extreme chins, 3, 2. Scapular retraction pull ups, 3, 3. Seated box jumps, 24" x 3. Seated axle press 40, 60, 6s eccentric, 80 x 3 e90s x 3. Triceps dips 8 e45s x 3, +12.5 x 6. Axle rows 80, 120 x 5 emom x 3. Axle push press 80 x 5, 5, 5, 100 x 3, 3. BTN strict press, 40 x 10. | ||
KevC86 | ... | 17-01-2024 @ 06:10 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 17/1 Stretching, 10 mins Fat gripz extreme chins 5, 5, 12.5 x 3, 3. Calf raises, 100 x 20 emom x 3. Front rack calf raises, 100 x 15 emom x 3. Strict press 60, 80, 90 x 3. 14 sets in 20 mins. BTN strict press 60 x 3, 3, 3, 80 x 1, 1. | ||
KevC86 | ... | 18-01-2024 @ 05:01 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 18/1 Stretching, 10 mins. Echo bike, 10 cals emom x 3. Seated box jumps/close grip ichins, 24" x 6/6 emom x 3. Log clean 74 x 3 emom x 3, 94 x 3 emom x 3, Belt, 114 x 3, Wide grip triceps dips 8 emom x 3, +12.5 x 5 emom x 2, +20 x 7. Unilateral banded triceps pushdowns, 15/12/10. | ||
KevC86 | ... | 19-01-2024 @ 05:04 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Post Edited: 19.01.2024 @ 18:49 PM by KevC86 19/1Stretching, 10 mins. Barbell rows 100 x 5, 5, 5, 140 x 5, 5. Deadlift 180, 220 x 5, 5, Belt, 220 x 10 in 30s. Training in -8 can do one. Session two - HSU Reverse incline walking, 5 mins Anvil carry/leg extensions, 21 x 40m/6 x 15 emom x 3 Seated leg curls/sandbag carry, 40 x 12/100 x 30m emom x 3. Seated box jump/thick bar chins, 36" x 3/5 emom x 3. Sandbag over 50"/abductor machine, 100 x 3/19 x 12 emom x 3 Sandbag over 50"/adductor machine, 146 x 1/60 x 12 emom x 2. Sandbag over 50" 146 x 1, 1 emom x 3. Yoke 140, 180 x 22.5m, 22.5m, 22.5m, 220 x 22.5m, 260 x 22.5m/22.5m in 27s. Farmers 70 x 22.5/22.5, 22.5/22.5/22.5/22.5 in 58s. Farmers pick up 110, Belt, 150. Incline DB press, 30 x 10 emom x 4. DB hammer curls, 20 x 12 emom x 3. Gods of grip wrist curls, +30 x 12 emom x 3. | ||
KevC86 | ... | 20-01-2024 @ 19:28 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Sack toss, 21 x 3 emom x 5. Calf raises, 100 x 20 emom x 3. Front rack calf raises, 100 x 15 emom x 3. Seated box jumps, 24" x 5 emom x 3. BTN strict press 60 x 3 emom x 3. Kneeling jumps 2, 2, To 10s x 3 emom x 3. BTN push press 60, 80 x 3 emom x 3, 100 x 1. Front squats 100, 140, Belt, 180 x 1. Half squats, belt, 180 x 5, 5, 5. Squat, belt, 180 x 1 - 3s pause. Split squats, 12 emom x 3. Banded squats Hanging leg raises, 10 emom x 3. Plate flips 10, 15. Plate pinch rows, 15 + 10 x 1, 1. Chin ups, 12 - PB? | ||
KevC86 | ... | 22-01-2024 @ 05:01 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Post Edited: 25.01.2024 @ 03:39 AM by KevC86 22/1Stretching, 15 mins. Seated box jumps/chins, 30" x 3/6 emom x 3. Log cleans 74, 84, 90 x 5 eomom x 3. Barbell rows 120 x 8 emom x 3. Pendlay rows 150 x 5 e90s x 3. Behind the back hold, 150 x 15s emom x 3. | ||
KevC86 | ... | 23-01-2024 @ 09:51 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Post Edited: 23.01.2024 @ 16:30 PM by KevC86 23/1Stretching, 10 mins. Metcon, e30s sets, 4.5 mins, 1. Fat gripz extreme chins, 3, 2. Scapular retraction pull ups, 3, 3. Seated box jumps, 30" x 3. Seated axle press 40, 60, 80, 15s eccentric, 90 x 1 e90s x 3. Triceps dips 6 e45s x 2, +20 x 5. Axle rows 100, 125 x 5 emom x 3. Axle push press 80, 100 x 2, 2, Belt + wraps, 110 x 1, 1. Didn't get a 2nd session yesterday as my son had to be collected early from school due to being unwell. Hopefully hit it this afternoon. Session two Sack toss, 21 x 3 emom x 3. Echo bike, 10 cals emom x 3. Deadlift, 15 mins to max 180, 240, Belt, 280 x 1, 1, 3. | ||
KevC86 | ... | 25-01-2024 @ 16:22 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 24/1 Stretching, 10 mins Fat gripz extreme chins 5, 5, 12.5 x 3, 3. Calf raises, 100 x 20 emom x 3. Front rack calf raises, 100 x 15 emom x 3. BTN strict press 60 x 3, 3, 3, 80 x 1, 3. Strict press 80, 100 x 2, 80 x 5 e75s x 5. Push press 80 x 5, 5, 5, 100 x 1, 1. | ||
KevC86 | ... | 25-01-2024 @ 16:23 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 25/1 Stretching, 10 mins. Seated box jumps/neutral grip chins, 24" x 6/4 emom x 3. Strict log 74, 95 x 3 e90s x 3, Belt + sleeves, 105 x 3, 110 x 3. Wide grip triceps dips 8 emom x 8. Unilateral banded triceps pushdowns, 10/10/10/10. Session two Sack toss, 21 x 3 emom x 3. Deadlift 100, 180, 210, Belt, 230 x 5 eomom x 3, 270 x 1, 290 x 1 - twanged right knee, big ouch. | ||
KevC86 | ... | 27-01-2024 @ 18:29 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 26/1 Stretching, 10 mins. Chins, 6 emom x 3. Incline block press 60, 80 x 6 emom x 3, 100 x 3 emom x 3, 110 x 1 emom x 3, 120 x 1, 60 x 50 in 123s (30/10/10). BtN strict press, 60. | ||
KevC86 | ... | 27-01-2024 @ 18:30 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 27/1 - HSU Reverse incline treadmill Sled drag +40 x 40m, 40m, +60 x 40m, 60m, 60m. Strict log from rack 63, 93 x 2 emom x 3, Belt, 113 x 1, 63 x 30 in 136s (12/8/5/3/2). Anvil carry, 21 x 60m emom x 2, 90m. SSB good mornings 100 x 5, 5, 5. Toes raised SSB good mornings 100 x 5, 140 x 5, 170 x 5. Farmers 75 x 22.5/22.5, 22.5/22.5/22.5/22.5 in 58s. Adductor machine, 80 x 20 emom x 3. SL sandbanks pickups 60 x 6, 6, 80 x 6, 6, 110 x 5. Gods of grip hub lift +10 x 5, +15 x 2, Hold, +15 x 12s. | ||
KevC86 | ... | 28-01-2024 @ 15:01 | |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 28/1 Stretching, 15 mins. Slight incline close grip block press 60, 80 x 5 emom x 5, 100 x 2 emom x 5, 120 x 1 emom x 3. BTN strict press, 60. Incline log press, 74. Plate pinch rows, 2 10s x 5 emom x 3. Plate pinch, 2 10s x 40s. | ||
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