Depth check please

17/11

Stretching, 10 mins

Fat gripz dead hang

Single leg squats

Strict log

74,
95 x 3, 3, 3,
100 x 2,
105 x 2,
Belt,
110 x 1, 1,
1 clean + sleeves,
110 x 3,
Raw,
94 x 5, 5.

24" box jumps, 5 emom x 3.

TRX squats

30" box jumps, 3 emom x 3.

Deadlift

140,
180 x 2 emom x 3,
200 x 1, 1,
Straps + belt,
200 x 1 e30s x 6,
5s eccentric + beltless,
220 x 5.

18/11 - HSU

Reverse incline treadmill

Leg ext, 6 x 15 emom x 3.

Seated leg curls, 50 x 15 emom x 3.

Thick bar hanging leg raises, 10 emom x 3.

Thick bar chins, 3 emom x 3.

Yoke press

72.5,
82.5,
92.5 x 1 e30s x 4,
102.5 x 1 e30s x 2.

Anvil farmers walk, 21 x 45m emom x 3.

Donkey calf raises/calf raises

Yoke

182.5 x 22.5m emom x 6.

Sandbag carry, 90 x 20m, 20m, 30m.

Wide grip pulldowns to rear, 50 x 10 emom x 3.

Bent over laterals, 12.5 x 12 emom x 3.

Box jumps, 36" x 3 emom x 3.

Axle clean + jerk

60,
80,
100 x 1, 2, 1,
110 x 1, 1,
120 x f, 1.

Atlas stones

90,
100,
130.

20/11

Stretching

Fat gripz dead hangs/leg raises

Floor press

60,
80 x 10 emom x 4.

Barbell rows

Varying grips,
85 x 8 emom x 6.

Echo bike, 10 cals emom x 5.

24" box jumps, 5 emom x 3.

Calf raises

Front rack calf raises

30" box jumps, 3 emom x 3.

BTN push press

60,
80 x 1 e45s x 5,
100 x 1.

BTN strict press

60 x 5 emom x 3.

Fat gripz extreme chins, 4 emom x 3.

Narrow grip triceps dips, 12 emom x 3.

21/11

Stretching, 15 mins

Fat gripz hanging leg raises

Banded ab crunches, (G)

3" Deficit deadlift

100,
140,
Straps,
180 x 5 e90s x 4,
200 x 5,
240 x 1 emom x 2.

Strict log

74,
94 x 1 emom x 2,
1 clean,
94 x 3 emom x 2,
104 x 1,
109 x 1,
114 x 1,
Belt + sleeves,
119 x 1,
121.5 x 1.

Banded triceps pushdowns, (B), 50, 25.

23/11

Stretching

Fat gripz hanging knee raises/chins

Emom metcon, 20 mins,
1. Axle rows, 80 x 10,
2. Fat gripz xtreme hammer grip chins, 3,
3. Strict press, 75 x 5,
4. Echo bike, 10 cals.

Strict press

85 x 3,
95 x 2,
90 x 3,
100 x 2.

BTN push press

80 x 1, 1, 1.

Front rack calf raises, 80.

Jerk

80 x 3 emom x 3,
Wraps,
100 x 2,
Belt,
120 x 1.

Incline block press

80,
100 x 3 emom x 3,
120 x 1, 1, 3.


3hrs sleep on a couch last night made this a rough one.

24/11

Stretching, 10 mins

Reverse hyperextension

30" box jumps

Deadlift

140,
180,
Straps,
220,
Belt,
260,
280 x 1, 1, 3.

E30s metcon, 4.5 mins,
1. Fat gripz wide grip chins, 3,
2. Power upright rows, 60 x 6.
3. 30" box jumps, 3.


Hips very tight so took a while to get in to this one.

29/11

Stretching

Fat gripz hanging knee raises

Fat gripz chins / trap 3 raises

Calf raises/step ups

Air squats/front rack calf raises

Front squats

100.

Squats

100 x 5.

Paused squats

100,
140,
180.

Jerk

60,
80,
90,
100,
110.

Strict press

80 x 2 emom x 3,
85 x 2 emom x 3,
90 x 2 emom x 2.

Triceps dips, 4s eccentric/5s concentric, 5.

30/11

Stretching

DB curls/DB press/DB rear delt raises/hanging knee raises

Emom metcon, 10 mins,
1. Strict press, 60 x 8,
2. Box jumps, 24" x 8.

Emom metcon, 10 mins
1. Fat gripz xtreme hammer grip chins, 3,
2. TRX squats, 15.

Emom metcon, 10 mins
1. Barbell rows, 80 x 12,
2. DB side laterals, 12.5 x 8.

Incline block press

80,
90 x 5 emom x 5.

1/12

Stretching, 10 mins

Reverse hyperextension/fat gripz dead hangs/banded shoulder dislocations

Strict log

74,
94,
114 x 1, 1,
Belt, wraps + sleeves,
124 x f, f.

E30s metcon, 3 mins,
1. Fat gripz wide grip chins, 3,
2. 30" box jumps, 3.

E30s metcon, 3 mins,
1. Power upright rows, 60 x 6,
2. Wide grip triceps dips, 5.

Wide grip triceps dips, 12.

Fat gripz extreme hammer grip chins, 5.

2/12 - HSU

Reverse incline treadmill

Yoke press

72.5,
92.5,
112.5 x 1, 1 - shockingly easy.

Sandbag press

70,
80,
90,
70/80/90 in 18s.

10m Sandbag sprints

70/80/90 in 22s,
90/80/70 in 22s.

Box jumps

30" x 3, 3,
36" x 3, 3.

1 clean log press

60 x 3, 3, 3,
80 x 3, 3, 3,
100 x 1,
110 x 1, 1,
FTOH,
110 x 2.

Stones

90,
140.

Deadlift

170,
220,
Suit,
220,
260,
Belt,
260.

4/12

Stretching

TRX squats/banded shoulder dislocations, 15 emom x 3.

Fat gripz extreme hammer grip chins, 3 emom x 3.

Fat grips chins, 3 emom x 3.

Incline block press, 60 x 12 emom x 4.

Hanging leg raises, 12 emom x 3.

Fat gripz scapula pull ups, 5 emom x 3.

Barbell rows, 60 x 12 emom x 3.

Calf raises, 100 x 15 emom x 3.

Front rack calf raises, 100 x 10 emom x 3.

Strict press

60 x 8 emom x 3.

BTN strict press, 60 x 3 emom x 3.

BTN push press

80 x 1, 2, 3.

5/12

Stretching, 15 mins

Hanging leg raises

Reverse hyperextension

30" box jumps

Fat grips extreme hammer grip chins

Fat grips wide grip chins

3" Deficit deadlift

100,
140,
Straps,
180 x 5 e90s x 2,
200 x 5,
220 x 1,
240 x 1.

Seated press - no back rest

60 x 3, 3, 5 emom x 3,
80 x 2, 2.

BTN seated press - no back rest

60.

Behind the back shrugs, 100 x 12 emom x 3.

Shrugs, 100 x 10 emom x 3.

Wide grip chins, 5.

No back rest seated press for the win!
Loving it!

Thanks

6/12

Stretching

Hanging knee raises

Calf raises/Donkey calf raises

Air squats

1 clean strict log

74,
94,
100 x 2 emom x 3,
105 x 2 emom x 2,
110 x 1 emom x 2,
Belt,
115 x 1,
Sleeves,
120 x 1.

8/12

Toes raised good mornings/TRX squats

Calf stretches/donkey calf raises

Reverse hyperextension/fat gripz dead hangs

Wide grip deadlift

140 x 1, 3 emom x 3,
160 x 3 emom x 3,
180 x 5.

E30s metcon, 3 mins,
1. Fat gripz wide grip chins, 3,
2. 30" box jumps, 3.

Deadlift

180 x 1, 1, 1, 2
Belt,
200 x 2 e45s x 3,
230 x 1, 2, 1, 1.

E30s metcon, 3 mins,
1. Aggressive upright rows, 60 x 5,
2. Fat gripz extreme hammer grip chins, 3.