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KevC86Icon...20-04-2024 @ 18:31 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
19/4 - HSU

Incline treadmill reverse walking - 6 mins.

Sled drag

+80 x 30m emom x 3.

Keg carry, 55 x 30m emom x 5.

Stretching, 10 mins.

Front squats

25,
65,
85 x 2, 2, 2.

Squats

25,
65 - hamstring says no.

Seated unilateral leg curls, 30 x 12/12/12.

Unilateral leg extensions, 3 x 9/9/9.

BTN push press

65,
85.

Axle clean + push jerk

70,
90,
Belt,
95,
Wraps,
95 x 1 e45s x 6,
105 x 1 e45s x 4,
115 x 1,
125 x 1.

Cable flyes, 60 x 15 emom x 5.

Farmers walk

70 x 7.5m/7.5m e45s x 5,
110 x 22.5m/22.5m in 29.5s.

Cable pushdowns, 100 x 15/15/8.

Rope curls, 80 x 15/15.
KevC86Icon...20-04-2024 @ 18:32 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
20/4

Stretching, 10 mins.

Sack toss

24" Seated box jumps

Banded reverse Nordics, (G)

Front squats

100,
100 x 2 emom x 8.

Echo bike, 10 cals emom x 5.

Fat gripz hammer grip chin ups

+10 x 1,
+20 x 1, 2/bw x 5.
6.

Axle push jerk

80,
100,
105,
110,
115,
Wraps + belt,
125 x 1, 2.

DOH hold

140 x 15s, 15s, 15s, 15s.

DOH behind the back hold

140 x 15s, 15s.
KevC86Icon...23-04-2024 @ 08:15 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
22/4

Stretching, 10 mins.

Echo bike, 10 cals emom x 3.

Fat gripz hammer grip chins, 5 e45s x 3.

BTN push jerk

Wraps,
60 x 2 e45s x 4.

Power upright rows

80 x 3 e45s x 3.

Scapula retraction pull ups, +12.5 x 5 emom x 3.

Wide grip triceps dips, +12.5 x 3 e30s x 3.

Barbell rows

100 x 3, 3, 12 e90s x 3.

Banded glute kickbacks, G x 10, 10, 10.

Push jerk

Wraps,
80,
100.


Session two

Axle clean

80,
Belt,
80,
100 x 2 emom x 3,
120.
KevC86Icon...23-04-2024 @ 08:15 
Avatar
Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
23/4

Stretching, 10 mins.

Echo bike/24" Seated box jumps, 8/3 emom x 3.

TRX rows/squats, 15/12, 15/12.

Axle floating deadlift

100,
140 x 10,
160 x 6,
180 x 2.

Axle deadlift

200,
220 x 5.

Hammer grip chin ups, 10.

BTN axle strict press

60 x 2 e45s x 3.

Axle push jerk

80 x 2 e45s x 3,
100 x 1, 1,
Wraps,
100 x 1.

Wide grip triceps dips, 21.
KevC86Icon...24-04-2024 @ 05:07 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
24/4

Stretching, 10 mins.

Axle good mornings

40,
60.

BTN axle strict press

60 x 2, 5, 5,
80 x 5.

Axle strict press

80 x 2, 2,
Belt, wraps + sleeves,
80 x 14 - PB.

Banded glute kickbacks, G x 12, 12, 12.

Axle push jerk

80 x 2, 2, 2, 2.

Wide grip pendlay rows

90,
130 x 8, 8,
150 x 6.

Rope chin ups, 1/1/1/1/1.
KevC86Icon...25-04-2024 @ 17:15 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
25/4

Stretching, 10 mins.

Echo bike, 10 cals emom x 3.

BTN cambered bar strict press

65 x 2, 2, 2, 2.

Hammer grip chin ups

Cambered bar push jerk

65,
Wraps,
85,
Belt,
105.

Banded triceps pushdowns, (R), 25/15/10


Session two

Sack toss, 23.

Farmers walk, 50.

Cambered bar jerk/pull ups

65/2,
85/2,
105/2.
KevC86Icon...27-04-2024 @ 19:51 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
27/4

Stretching, 10 mins.

Sack toss

30" Seated box jumps

Front squats

100 x 8, 8,
140 x 5.

Banded reverse Nordics, (G)

Deadlift

140,
180,
220,
Belt,
260,
300 x 1.

Echo bike, 11 cals emom x 5.

DOH behind the back hold, 140 x 15s emom x 3.

DOH barbell hold, 140 x 22s.

Barbell front raises, 20 x 5, 5, 5.
KevC86Icon...29-04-2024 @ 04:58 
Avatar
Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
29/4

Stretching, 10 mins.

Echo bike, 11 cals emom x 3.

Fat gripz hammer grip chins, 5 e45s x 3.

Cambered bar BTN instability strict press

45,
Wraps,
45 (+20) x 2 e45s x 3.

30" seated box jumps, 3 e45s x 3.

Scapula retraction pull ups, +12.5 x 5 e45s x 3.

Cambered bar instability jerks

Wraps,
45 (+20) x 2 emom x 8,
65 (+20) x 2 emom x 6,
65 (+20) x 1.
KevC86Icon...30-04-2024 @ 07:58 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
30/4

Stretching, 10 mins.

Echo bike/24" Seated box jumps, 8/3 emom x 3.

TRX rows/squats, 15/12, 15/12.

Hammer grip chin ups, 8 emom x 3.

Cambered bar BTN instability strict press

25 (+20),
45 (+20) x 2 e45s x 3.

Cambered bar instability jerks

45 (+20) x 2 e45s x 5.

Hammer grip chin ups, 8, 8.

Axle floating deadlift

120,
160 x 6,
200 x 2,
220 x 2,
200 x 6.

Hammer grip chin ups, 8, 8, 8, 8, 5, 5, +12.5 x 3/1/1.
KevC86Icon...01-05-2024 @ 17:56 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
1/5

Stretching, 10 mins.

Sack toss

BTN axle strict press

40,
60,
80 x 2,
Belt,
90 x 1.

Banded glute kickbacks, B x 8, 8, 8.

Axle push jerk

90 x 2, 2,
Belt,
110,
Wraps,
115 x 3 eomom x 6, 5/1.

Axle strict press

90 x 1,
Belt, wraps + sleeves,
90 x 8.

Wide grip pendlay rows, 100.

Axle clean

Belt,
120,
135.
KevC86Icon...02-05-2024 @ 17:03 
Avatar
Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
2/5

Stretching, 10 mins.

Echo bike, 10 cals emom x 3.

Wide grip chins, 3 e45s x 4.

Front squats

100,
140,
180,
Belt + sleeves,
210 x 1,
140 x 3, 3,
160 x 3, 3,
180 x 1.

Cambered bar instability jerks

25 (+20),
45 (+20) x 2 e45s x 5,
65 (+20) x 2.

Cambered bar BTN instability strict press

45 (+20) x 2, 2, 8.

Sack toss

23,
25.

Wide grip fat gripz bw hold, 45s.
KevC86Icon...03-05-2024 @ 15:46 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
3/5 - HSU

Incline treadmill reverse walking - 7 mins.

Sled drag

+60 x 80m,
+80 x 40m,
+100 x 40m.

Stretching

Axle clean + push jerk

75,
Wraps,
105,
Belt,
125 x 1, 1,
Sleeves,
135 x 1,
125 x 3 in 70s - 1 missed clean.

Leg extensions, 6 x 20/20/20/20/20.

Seated unilateral leg curls, 40 x 20/20/20/20/20.

Sandbag load

Belt,
120,
150.
Over nipples,
150 x 2m x 1/2m x 1/2m.

Farmers walk

70,
110 x 5m/5m - 2 sets,
Belt,
130 x 5m/5m in 8.5s,
150 x 5m.

Kneeling jump/broad jump
KevC86Icon...06-05-2024 @ 12:12 
Avatar
Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
4/5

Stretching, 10 mins.

Banded reverse Nordics, G x 8 e90s x 3.

Banded Hamstring tantrums, B x 15s emom x 3.

Deadlift

140,
220,
Belt + suit,
260,
300 x 1, 1,
330 x 1,
290 x 3, 3, 4.
KevC86Icon...06-05-2024 @ 12:12 
Avatar
Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
6/5

Stretching, 10 mins.

Sack toss, 23.5.

Axle clean

80,
Belt,
110 x 3, 3,
130 x 1.

Hammer grip chins

Hanging trunk twists

Reverse hyperextensions

+40,
+60.

Cambered bar BTN instability strict press

Wraps,
25 (+40).

Cambered bar instability jerks

Wraps,
25 (+40),
45 (+40),
65 (+40) x 1, 1, 1.
KevC86Icon...07-05-2024 @ 17:04 
Avatar
Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
7/5

Stretching, 10 mins.

Sack toss over 4m

23.5,
25.

Hanging trunk twists

BTN axle strict press

40,
60,
80,
Belt,
92.5 x 1.

Banded glute kickbacks, G x 8, 8, 8.

Axle push jerk

92.5,
Belt,
110,
Wraps + sleeves,
120 x 1, 3, 1, 3,
Sleeveless,
120 x 3,
100 x 3.

Axle strict press

100 x 1,
Belt,
100 x 1,
Wraps + sleeves,
100 x 5.

Kneeling jump


Rough one today. Hips and wrist are suffering. Sat in the ice bath typing this and planning to abuse a couple of other recovery tools before the night is done.

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