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KevC86Icon...07-03-2024 @ 19:58 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
7/3

Stretching, 10 mins.

Metcon, emom sets, 6 mins,
1. BTN strict press, 60 x 3,
2. Fat gripz chin ups/hanging knee raises, 3/6.

Sack toss/keg carry, 21 x 2/45 x 30m emom x 3.

Sandbag carry, 40 x 60s.

Power clean + strict log

74,
94 x 2 emom x 3,
99 x 1 emom x 2,
104 x 1 emom x 2,
109 x 1 emom x 2,
Belt,
114 x 1,
119 x 1,
1 clean,
94 x 5,
74 x 5 emom x 5.

Viper press

94 x 1 e30s x 8.
KevC86Icon...08-03-2024 @ 19:12 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
8/3 - HSU

Sled drag

100 x 20m emom x 6,
130 x 15m emom x 2.

Leg extensions, 8 x 12 emom x 5.

Leg press, 150 x 12 emom x 3.

Seated leg curls, 60 x 12 emom x 3.

Sandbag load

120,
145 x 1, 1, 1 emom x 3.

Fat gripz extreme farmers walk

60 x 20m, 20m, 40m in 22s,
Regular grip,
80 x 22.5m,
100 x 22.5m,
Belt,
110 x 15m/15m/15m/15m in 55s.

Axle clean + strict

40,
70,
100 x 1, 1,
Belt,
100 x 1, 1.

Axle push press

70 x 3, 3,
90 x 3, 3,
Belt,
100 x 1 e20s x 5.

DB pullovers

30 x 12 emom x 3.

Machine incline chest press, +20 x 15 emom x 3.

Triceps dips, 8 emom x 5.

Slight incline DB press, 30 x 7 - I'm spent.

Cable triceps pushdowns, 50 x 20/15.
KevC86Icon...10-03-2024 @ 12:26 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
16/3

Sandbag carry/sack toss, 40 x 30m/21 x 2 emom x 5.

Stretching, 10 mins.

Deadlift

140 x 2 emom x 5,
180 x 1 emom x 3,
220 x 1 emom x 3,
260 x 1 emom x 2,
280 x 2,
Belt + suit,
290 x singles for 10 mins to set suit,
290 x 3 in 15s, RPE i could do this all day,
Raw,
180 x 10 in 33s.

45s Fat grips bw hang/30s rest/30s BW hang.
KevC86Icon...11-03-2024 @ 19:44 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
11/3

Sandbag carry, 40 x 30m emom x 5.

Stretching, 10 mins.

Front squats

100,
140 x 3 e3m x 4,
160 x 3, 1,
140 x 3, 3, 3.


Session two

Sack toss

21 x 2 e30s x 10,
21 x 5 emom x 2.
KevC86Icon...13-03-2024 @ 04:55 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
12/3

Stretching, 10 mins.

Metcon, e45s sets, 4.5 mins,
1. Hammer grip chins, 5,
2. Scapular retraction pull ups, 5.

Log 1 power clean + strict

74,
94,
Belt,
104,
Wraps,
106.5 x 2 eomom x 3,
Sleeves,
106.5 x 3, 3, 3, 3, 3.
KevC86Icon...13-03-2024 @ 04:56 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 13.03.2024 @ 16:47 PM by KevC86
13/3

Sandbag carry, 40 x 30m emom x 8.

Stretching, 10 mins

Deadlift

140,
180,
220,
Belt,
260 x 3 e3m x 6.

Rope hanging BW hold, 45s.



Session two

Power upright rows, 40 x 3 e30s x 5.

Dead stop upright rows, 60 x 2 e30s x 5.

Echo bike

10 cals emom x 3,
30 cals in 50s.

Sack toss, 21 x 2 e30s x 8.
KevC86Icon...16-03-2024 @ 16:44 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
16/3

Stretching, 10 mins.

Strict log

74,
94,
Belt,
114,
Power clean,
94,
114.

Log cleans

Belt,
114,
119,
124.

Front squat

100,
Sleeves,
140,
Belt,
180.

Deadlift

180,
220,
260,
Suit + belt,
290.
KevC86Icon...18-03-2024 @ 18:09 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
18/3

Sandbag carry, 40 x 30m emom x 5.

Stretching, 20 mins.

Front squats

100,
140,
160,
Belt,
167.5 x 3 e3m x 7.


Session two

Sack toss/fat gripz extreme farmers, 23.5 x 2/50 x 12m/12m emom x 6.

Sack toss

23.5 x 1/1 emom x 3,
23.5 x 1/1/1.


Really pleased with how well the front squats felt, so much easier than last week.
KevC86Icon...19-03-2024 @ 04:57 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
19/3

Stretching, 10 mins.

Metcon, e45s sets, 6mins45s total,
1. Hammer grip chins, 5,
2. Scapular retraction pull ups, 8,
3. Hanging leg raises, 8.

Log clean + strict

74,
94,
104,
Belt,
104,
Sleeves,
109,
Wraps,
111 x 3 e3m x 3,
113.5 x 1,
116 x 1/1.
KevC86Icon...20-03-2024 @ 16:31 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
20/3

Power upright rows, 40 x 3 e30s x 5.

Dead stop upright rows, 60 x 2 e30s x 5.

Power clean, 100 x 1 e30s x 5.

Deadlift

180 x 1 e30s x 5,
220 x 1 e30s x 4,
250,
Belt,
270 x 1,
Suit + beltless,
270 x 3, 3,
Belt,
290 x 3,
310 x 1.

Power clean + strict, 90 x 1 e30s x 5.

Metcon, e30s sets, 5 mins,
1. 1 power clean + strict, 90 x 2,
2. Rope BW hang, 15s.

Echo bike

8 cals emom x 3,
30 cals in 36s.

Power clean + strict, 90 x 3 emom x 5.
KevC86Icon...21-03-2024 @ 04:17 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 21.03.2024 @ 19:02 PM by KevC86
21/3

Stretching, 10 mins.

Slight incline close grip block press

60,
90,
115 x 3 eomom x 7.

Metcon, e45s sets, 6 mins,
1. Triceps dips, 8,
2. 24" box jumps, 3.



Session two

Sack toss, 23.5.
KevC86Icon...22-03-2024 @ 06:00 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
22/3 - HSU

Treadmill, reverse incline walking, 6 mins.

Metcon, emom sets, 15 mins,
1. Leg extensions, 6 x 20,
2. Fat gripz extreme farmers walk, 50 x 22.5m,
3. Keg carry, 55 x 22.5m.

Farmers walk

Fingertips,
80 x 11m/11m emom x 5,
Pick ups,
100 x 3, 3,
Full grip,
100 x 11m emom x 4, 11m/11m in 13s.
Fingertips,
80 x 11m/11m/11m/11m/11m/11m in 48s.

Sandbag load

Over 55"
120,
Belt,
120,
Over 49"
145.

Thick bar hanging trunk twists, 10/10/10/7.

Seated leg curls, 40 x 12/12/12.

Thick bar chins, 5/5/5.

Cable flyes, 60 x 12/12/12.

Farmers metcon, e45s sets, 6 mins,
1. Hex DB, 12.5 x 22.5m,
2. Plate pinch, 15 x 22.5m.
KevC86Icon...23-03-2024 @ 19:19 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
23/3

Stretching, 10 mins.

Sack toss, 23.5.

Strict log

74,
94,
Belt,
114,
Sleeves + wraps,
119 x 1,
123 x 1, 1.

Front squat

100,
140,
170,
Sleeves + belt,
190 x 1, 1.

Deadlift

170,
210,
250,
Suit + belt,
290 x 1,
310 x 1,
330 x 1.

Stretching, 15 mins.
KevC86Icon...24-03-2024 @ 15:14 
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Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
24/3

Stretching, 10 mins.

Slight incline close grip block press

60,
100,
Wraps,
120 x 2, 2, 2, 2 - pec twinge, called it.

Wide grip rope hang, 25s.
KevC86Icon...26-03-2024 @ 11:16 
Avatar
Member 5141, 4241 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
26/3

Stretching, 20 mins.

Front squats

100,
140,
160,
Belt,
180 x 2 e3m x 4,
185 x 2.

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