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KevC86Icon...29-01-2024 @ 07:27 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
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.
KevC86Icon...01-02-2024 @ 05:23 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
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).
KevC86Icon...01-02-2024 @ 05:23 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
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.
KevC86Icon...01-02-2024 @ 16:22 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
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.
KevC86Icon...02-02-2024 @ 12:02 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
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.
KevC86Icon...03-02-2024 @ 18:26 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 03.02.2024 @ 18:27 PM by KevC86
3/2 - HSU

Reverse 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.
KevC86Icon...06-02-2024 @ 15:07 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
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.
KevC86Icon...06-02-2024 @ 15:08 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
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.
KevC86Icon...07-02-2024 @ 05:24 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
7/2

Stretching, 10 mins

Incline log press

74,
94 x 3 emom x 9, 5.

Calf raises, 100 x 20 emom x 3.
KevC86Icon...08-02-2024 @ 20:18 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 09.02.2024 @ 06:01 AM by KevC86
8/2

Echo 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.
KevC86Icon...09-02-2024 @ 06:00 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 09.02.2024 @ 15:40 PM by KevC86
9/2

Stretching, 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.
KevC86Icon...10-02-2024 @ 16:51 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
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.
KevC86Icon...12-02-2024 @ 17:03 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
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.
KevC86Icon...13-02-2024 @ 15:52 
Avatar
Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
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.
KevC86Icon...14-02-2024 @ 14:34 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
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.

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