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KevC86Icon...08-05-2024 @ 17:15 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
8/5

Suitcase carries

20,
50.

Stretching, 10 mins.

Sack toss over 4m

25,
26.5.

Echo bike, 8 cals emom x 3.

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

Hammer grip chin ups, 5/5/5.

Calf raises

Front rack calf raises

BTN instability strict press

20 (+40),
40 (+40),
Wraps + belt,
60 (+40) x 1 - PB.

BTN instability push press

60,
60 (+40) x 1.
KevC86Icon...09-05-2024 @ 17:19 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
9/5

Stretching, 10 mins.

Reverse nordics, (G).

Kneeling jumps

Paused front squats

60,
100,
140,
160 x 1,
12s pause,
140 x 1.

Box hops,

20",
24".

Metcon, emom sets, 24 mins,
1. Echo bike, 8 cals,
2. Air squats, 15,
3. Push jerk, 80 x 3.

Fat gripz, wide grip chins, 3, 3, 3.

Push jerk

90.

Hip flexors/core stuff, 10 mins.
KevC86Icon...10-05-2024 @ 15:41 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
10/5

Stretching, 15 mins.

Deadlift

140,
Belt + suit,
180,
220,
260,
300 x 1, 3, 3,
320 x 1.

Pendlay rows

140 x 3, 3, 3.

Power shrugs

140 x 5, 5, 5.

Banded glute kickbacks (G)

Kneeling jump into box jump

20",
24".

Sack toss, 26.5.

Behind the back shrugs, 140 x 5, 5, 5.

Shrugs, 100 x 12, 12, 20.
KevC86Icon...11-05-2024 @ 19:16 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
11/5 - HSU

Incline treadmill reverse walking - 7 mins.

Stretching

Axle clean + push jerk

60,
Wraps,
90,
110,
Belt,
130 x 1, 1,
Sleeves,
140 x 1,
Sleeveless,
130 x 2 in 40s.

Leg extensions, 4 x 60/15/10/9/6.

Seated unilateral leg curls, 40 x 50.

Farmers walk

63,
103,
Belt,
143 x 5m,
Pick up,
173 x 8s,
Carries,
143 x 6m/6m/6m in 21s,
Beltless,
70 x 6m/6m emom x 3.

Metcon, emom sets, 15 mins,
1. Sled drag, +90 x 11m/11m,
2. Keg carry, 55 x 30m,
3. Cable flyes, 60 x 15.

Metcon, emom sets, 12 mins,
1. DB side laterals, 10 x 10,
2. Alternate DB curls, 15 x 20,
3. Hammer grip pulldowns, 60 x 12.

Thick bar trunk twists, 12 emom x 3.
KevC86Icon...13-05-2024 @ 08:00 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 14.05.2024 @ 07:43 AM by KevC86
13/5

Stretching, 10 mins.

Hanging trunk twists/chins

BTN instability strict press

20 (+40),
40 (+40),
Belt,
40 (+40) x 3, 3, 3.

Banded glute kickbacks, G x 12/10/10.

30" box jumps

Seated 30" box jumps

Push jerk

40,
80,
90,
100,
110,
120,
Belt,
130 x 2, 2,
Sleeves,
135 x 2,
Raw,
120,
80.

Echo bike, 15 cals emom x 3.


Session two

Sack toss over 4m, 26 x 15 mins.
KevC86Icon...14-05-2024 @ 07:45 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
14/5

Stretching, 10 mins.

Sandbag rows

120,
130.

Reverse hyperextensions

+40 x 20, 20,
+60 x 20.

Hanging trunk twists

Axle clean

80,
Belt,
100 x 3,
120 x 3,
130 x 2, 2,
140 x 1.

Axle holds, 120 x 20s, 20s, 20s.

Axle BTB hold, 120 x 8s.

Unilateral plate flips, 10 x 6, 6, 10.


Testing out a prong belt for the axle cleans.
KevC86Icon...15-05-2024 @ 17:53 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
15/5

Stretching, 10 mins.

Calf raises

Front rack calf raises

Front squats

100,
140 x 1,
Sleeves,
140 x 3,
Belt,
160 x 2,
180 x 2,
200 x 2.

Instability jerk

40 (+40),
Belt,
80 (+40) x 1.
KevC86Icon...17-05-2024 @ 18:18 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
17/5 - HSU

Incline treadmill reverse walking - 7 mins.

Stretching

Deadlift

170,
Belt + suit,
210,
250,
290,
320 x 2, 2,
340 x 2.

Farmers walk

70,
Belt,
110 x 10m/10m, 10m, 10m.
130 x 10m/10m in 14.8s.
KevC86Icon...18-05-2024 @ 23:34 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
18/5 - Kaos

Stretching, 15 mins.

Sack toss over 4m

24,
26,
28,
30,
24/26/28,
26/28/30.

Axle clean + jerk

75,
105,
Wraps + belt,
125,
135 x 1,
Sleeves,
135 x 1.

Axle clean - testing sleeves, 145.

Sandbag load

120,
135,
Belt,
150 x 3,
120/135/150 x 2 in 29s.

Sack toss over 4m, 30.
KevC86Icon...19-05-2024 @ 17:38 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
19/5

Stretching

Hanging trunk twists

Banded glute kickbacks, G x 12/12.

Sack toss over 4m, 28

Seated box jumps

30"
31" x 3 - PB,
34" x 1 - PB

Axle push jerk

40,
80,
100,
110,
120,
130 x 1 - heaviest overhead ever without supports.

Axle strict press, 100 x 3, 2, 3.

Sandbag rows

120 x 2, 2,
140 x 2.

Fat gripz bw hang, 45s.
KevC86Icon...21-05-2024 @ 18:19 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
21/5

Stretching

Fat gripz chins, 3, 3, 3.

Jerk

80,
100,
115,
Belt,
125 x 1, f,
Knee sleeves off,
100,
110,
120.

BTN strict press

80.

Push jerk, 100.

Kneeling jumps, up to 14cm x 1 - PB.

Sack toss over 4m, 28.


Feeling ridiculously tight so spent most of the session working on my front rack. Hopefully tomorrow goes better.
WiegieboardIcon...21-05-2024 @ 19:49 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Heya Kev. How do the kneeling jumps work regarding the height etc? Is it up onto a box?
KevC86Icon...22-05-2024 @ 18:53 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
22/5

Stretching, 10 mins.

Calf raises

Front rack calf raises

BTN strict press

60,
80.

Jerk

60,
80,
100.

Axle cleans

80,
Belt,
110,
130 x 2,
150 x 1 - PB, 1.

Sandbag pick ups, 120.

Echo bike, 12 cals emom x 3.

Sandbag toss, 28+.

DOH axle hold, 130 x 10s, 10s, 10s, 10s, 20s.



Not technically the heaviest axle clean I've done, but it is the heaviest I've managed on the knurl free solid steel bar that is my axle.
KevC86Icon...22-05-2024 @ 18:54 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Wiegieboard said:Heya Kev. How do the kneeling jumps work regarding the height etc? Is it up onto a box?


Exactly that. I just stack a few bumper plates on top of each other, kneel down in front of them and then try to land on top without smashing my shins.
KevC86Icon...23-05-2024 @ 18:47 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
23/5

Stretching, 10 mins.

Unilateral reverse hyperextensions

+40 x 10/10/10.

Hanging trunk twists

Seated box jumps, 33" x 2, 3, 3.

Front squats

60,
100,
140,
Belt,
180,
Sleeves,
210 x 1,
180 x 2.

Sack toss over 4m

26,
28.

BTN strict press, 60.


Dropped caffeine now ahead of Brits. That made this soo much harder.

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