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KevC86 | ... | 20-04-2024 @ 18:31 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 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. | ||
KevC86 | ... | 20-04-2024 @ 18:32 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 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. | ||
KevC86 | ... | 23-04-2024 @ 08:15 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 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. | ||
KevC86 | ... | 23-04-2024 @ 08:15 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 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. | ||
KevC86 | ... | 24-04-2024 @ 05:07 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 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. | ||
KevC86 | ... | 25-04-2024 @ 17:15 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 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. | ||
KevC86 | ... | 27-04-2024 @ 19:51 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 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. | ||
KevC86 | ... | 29-04-2024 @ 04:58 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 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. | ||
KevC86 | ... | 30-04-2024 @ 07:58 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 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. | ||
KevC86 | ... | 01-05-2024 @ 17:56 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 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. | ||
KevC86 | ... | 02-05-2024 @ 17:03 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 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. | ||
KevC86 | ... | 03-05-2024 @ 15:46 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 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 | ||
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