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Depth check please

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KevC86Icon...21-03-2026 @ 12:09 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		21/3 - HSU

Incline treadmill reverse walking, 4 mins.

Incline treadmill, 3 mins.

Leg extensions, 6 x 10 e30s x 3.

Seated leg curls, 50 x 10 e30s x 3.

Calf raises, 16, 16, 16.

Sandbag carry, 80 x 15m e30s x 2.

110kg Sandbag load

49" x 1 e30s x 10,
50.5" x 1 e30s x 10,
52" x 1 e30s x 12.

Yoke

200 x 21m, 21m, 105m in

Metcon, emom sets

Hammer grip pulldowns, 60 x 8 x 3,
Unilateral DB side laterals, 15 x 8 x 3,
Wide grip pulldowns, 50 x 8 x 3,
Unilateral cable side laterals, 30 x 8 x 3,
Wide grip pulldowns to rear, 40 x 8 x 3,
Wide grip viking press, +80 x 10 x 3,
Unilateral triceps pulldowns, 50 x 8 x 3.
KevC86Icon...23-03-2026 @ 04:59 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		22/3

Scapula retraction pull ups

Banded shoulder dislocations

Fat gripz suitcase carry, 50 x 12m, 12m.

Fat gripz farmers walk, 50 x 24m emom x 3.

Box jumps

20" x 8, 8,
24" x 8, 8,
30" x 5, 5.

Axle strict press, up to 100 x 1/1/1.

Fat gripz farmers hold, 55 x 51s.

Heels raised air squats, 8, 8, 8.
KevC86Icon...23-03-2026 @ 04:59 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		23/3

30° incline axle press

80 x 8 emom x 3,
100 x 2 emom x 3,
120 x 1, 1, 1.

Axle rows, 80 x 8 emom x 5.

Behind the back thumbless axle hold, 80 x 20s.
KevC86Icon...27-03-2026 @ 14:22 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		24/3

Heels raised air squats, 8, 8, 8.

Axle deadlift

80,
120,
Straps,
160 x 2, 2,
180 x 2,
200 x 5.
KevC86Icon...27-03-2026 @ 14:22 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		25/3

TRX Rows/rotations

Hanging knee raises

Scapula retraction pull ups

Seated axle press - no backrest

40 x 8, 8, 8, 8,
60 x 8, 1/1/1,
80 x 1, 1, 1,
85 x 1, 1,
90 x 1,
95 x 1,
100 x 1.

BW rope hangs

1 hand BW hangs

Unilateral DB side laterals, 12.5 x 10, 10.

Unilateral banded triceps pushdowns, b x 15, 15, 15.

Chaos press ups, BB x 10, 10, 10.
KevC86Icon...31-03-2026 @ 06:35 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		27/3

Hanging knee raises, 8, 8, 8.

Front foot elevated lunges, 10, 10, 15.

Heels raised air squats, 8, 8, 8.

Front rack calf raises

60 x 25,
100 x 25.

Calf raises, 100 x 20, 20.

Heels raised front squat

2s pause,
100 x 1,
120 x 1,
130 x 1,
No pause,
80 x 8.

Toes raised good mornings, 80 x 3, 3, 12.

Box jumps

24" x 8, 8,
30" x 5, 5.

Push press

80 x 2,
90 x 2,
100 x 1,
110 x 1,
115 x 1.

Seated unilateral DB press, 22.5 x 8, 8, 8.
KevC86Icon...31-03-2026 @ 06:35 
Avatar
Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		28/3 - HSU

Incline treadmill reverse walking, 2 mins.

Incline treadmill, 5 mins.

Leg extensions, 7 x 8 e30s x 3.

Seated leg curls, 55 x 8 e30s x 3.

Donkey calf raises, 15, 15.

Circuit, emom sets, 6 mins total
1. Sandbag rows, 100 x 3,
2. Sandbag carry, 100 x 15m.

Circuit, emom sets, 8 mins total
1. Yoke, 200 x 15m,
2. Sandbag carry + load, 100 x 16m.

Yoke, emom sets

200 x 15m, 15m,
220 x 15m, 15m,
240 x 15m, 15m,
250 x 15m, 15m.

Circuit, emom sets, 8 mins total
1. Incline press, 70 x 10,
2. Wide grip pulldowns, 60 x 8.

Swiss bar incline press, emom sets, 90 x 6, 6, 8.
KevC86Icon...31-03-2026 @ 06:35 
Avatar
Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		29/3

Scapula retraction pull ups

Banded shoulder dislocations

Fat gripz suitcase carry, 50 x 12m, 12m, 18m.

Heels raised air squats, 8, 8, 8.

Toes raised calf raises, 60 x 20, 20, 20.

Box jumps

30" x 5, 5,
32" x 3.

Paused squats

100 x 1, 1,
120 x 1.

Front foot elevated lunges, 10, 10, 10.

Strict press

60 x 3,
80 x 3, 1,
90 x 1, 1,
95 x 5.

Unilateral DB side laterals, 12.5 x 16.
KevC86Icon...31-03-2026 @ 06:35 
Avatar
Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		30/3

Circuit, emom sets, 10 mins
1. 30° incline press, 80 x 6 x 5,
2. Cambered bar rows, 95 x 5 x 5.

Circuit, emom sets, 10 mins
1. 30° incline press, 90 x 6 x 5.
2. Cambered bar rows, 95 x 5 x 5.

Cambered bar, behind the back hold, 95 x 73s.
KevC86Icon...04-04-2026 @ 11:16 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		31/3

Heels raised air squats, 10, 10, 10.

Cambered bar squats

65 x 5, 5,
85 x 5, 5,
105 x 5,
125 x 2,
145 x 2.

Cambered bar seated press

65 x 3, 3, 5,
70 x 5, 5,
75 x 5, 5.

Front foot elevated lunges, 12, 12, 12.
KevC86Icon...04-04-2026 @ 11:16 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		1/4

Fat gripz farmers walk, 50 x 25m emom x 5.

Fat gripz farmers hold, 50 x 20s

TRX Rows, 10, 10, 10.

Sack toss, 25 x 3 emom x 3.

Front foot elevated lunges, 12 emom x 3.

Hanging knee raises, 12 emom x 4.

30° incline press

65 x 5 emom x 3,
85 x 5 emom x 3,
95 x 5, 3, 3, 3.
KevC86Icon...04-04-2026 @ 11:16 
Avatar
Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		4/4

Scapula retractions

Banded shoulder dislocations

TRX rows/rotations

Seated axle press

40 x 10, 10, 10,
50 x 10, 10, 10,
60 x 8.

Seated DB side laterals, 12.5 x 8, 8, 12.
KevC86Icon...12-04-2026 @ 12:42 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		6/4

Echo bike, no hands, 13 cals in 2 mins.

Scapula retraction pull ups

Banded shoulder dislocations

TRX rows

Banded hamstring tantrums, 15s emom x 3.

Deadlift

100 x 3, 3, 3,
140 x 3, 3,
180 x 3,
Straps,
200 x 3, 6.

Front foot elevated lunges, 10, 10, 10.

Heels raised air squats, 8, 8, 8.

TRX squats
KevC86Icon...12-04-2026 @ 12:42 
Avatar
Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		7/4

TRX rows

90° hangs

30° incline block press

60 x 12, 12, 12,
80 x 8, 8, 8,
100 x 3, 3, 6.

Barbell rows, 100 x 5, 5, 8.

Thumbless behind the back hold, 100 x 30s.

Thumbless, reverse grip, behind the back hold

100 x 15s, 15s,
60 x 35s.
KevC86Icon...12-04-2026 @ 12:43 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		8/4

Ball slams, 7 x 5, 5, 5.

Inverted kettlebell flamingo press

8 x 8, 8,
12 x 6, 6,
16 x 1.

Flamingo DB side laterals, 12.5 x 8, 8, 8.

Seated unilateral DB shoulder press, 25 x 3, 3, 6.

Seated axle press - no backrest

40 x 3,
60 x 3,
80 x 3,
85 x 3,
90 x 1,
95 x 1,
100 x 1,
60 x 12.

Banded triceps pushdowns, b x 50.

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