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KevC86Icon...13-01-2024 @ 02:35 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 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.
KevC86Icon...13-01-2024 @ 20:07 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 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.
KevC86Icon...15-01-2024 @ 12:44 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 15.01.2024 @ 17:05 PM by KevC86
15/1

Stretching, 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.
KevC86Icon...16-01-2024 @ 05:08 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 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.
KevC86Icon...17-01-2024 @ 06:10 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 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.
KevC86Icon...18-01-2024 @ 05:01 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 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.
KevC86Icon...19-01-2024 @ 05:04 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 19.01.2024 @ 18:49 PM by KevC86
19/1

Stretching, 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.
KevC86Icon...20-01-2024 @ 19:28 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 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?
KevC86Icon...22-01-2024 @ 05:01 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 25.01.2024 @ 03:39 AM by KevC86
22/1

Stretching, 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.
KevC86Icon...23-01-2024 @ 09:51 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 23.01.2024 @ 16:30 PM by KevC86
23/1

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, 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.
KevC86Icon...25-01-2024 @ 16:22 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 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.
KevC86Icon...25-01-2024 @ 16:23 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 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.
KevC86Icon...27-01-2024 @ 18:29 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 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.
KevC86Icon...27-01-2024 @ 18:30 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 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.
KevC86Icon...28-01-2024 @ 15:01 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 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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