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» TRAINIG LOG (Go to post)15-09-2019 @ 18:32 
Depth jumps - Small box onto higher box
4 x3

Super set with

Semi sup strict press
60 x5
80 x5
90 x3
90 x3 + 3 PP

Bag throws
10-10-15-15-20 / approx 5m each x2

Zercher log carries
35 x48m
45 x48m
50 x70m - 2m short of finish

CGBP / incline
40 x10
50 x10
50 x10
50 x10

DB alternative curls
10 x12
12.5 x10
12.5 x10
15 x8

Reverse pec dec
4 x10
» TRAINIG LOG (Go to post)12-09-2019 @ 19:48 
Post Edited: 12.09.2019 @ 19:52 PM by jones105
Front squat - belt less
140 x1
160 x1
180 x1
200 x1

Farmers
60 x24m
80 x24m
120 x12m
130 x6m - injured finger here,felt it pop!!!

Yoke
305 pick up
205 x24m
245 x24m
255 x24m


What bike
12 mins

Think that’s me out of worlds !! Hands been sore for weeks and today it seems it’s finally gave in...felt a sharp pain and a ‘pop’ !!!!
» TRAINIG LOG (Go to post)11-09-2019 @ 17:58 
Post Edited: 11.09.2019 @ 17:58 PM by jones105
Log - 1 clean
100 x3
120 x2
124 x1
105 x5
105 x5

Cleans
70 x3
70 x3

Throws / D balls
9 kg x4
14kg x1
3 rounds

SkiERG 30/30 - x10 rounds
» TRAINIG LOG (Go to post)11-09-2019 @ 17:56 
18” deadlift
240 x3
285 x3
305 x3

Medley 10m + 10m
70 stone
60 keg
50 sack
85 shield
90 sack
105 duck walk

70 stone
70 keg
50 sack
100 shield
90 sack
115 duck walk
» TRAINIG LOG (Go to post)07-09-2019 @ 22:00 
Strict log,1 clean
100 x3
105 x3
110 x2
90 x5
90 x5
90 x5

Farmers holds
105 x2 pick ups
125 x15s
135 x18s

Over head tri extension
25 x15
35 x10
40 x8

Kick backs
7.5 x12
10 x10
10 x10

Pinch grip 4 x2.5kg
x30s x2
» TRAINIG LOG (Go to post)07-09-2019 @ 21:52 
SSB
185 x1
205 x1
225 x1 - PB
185 x5

Yoke 12+12m
205 x24m
235 x24m
265 x24m
285 x24m

Medley
90 farmers x15m
90 sack x15m
150 drag x15
x2 runs
Run back for each implement

120kg sack x45m
120kg sack x45m
» TRAINIG LOG (Go to post)07-09-2019 @ 21:47 
Floor deadlift reverse band / purple
200 x3
220 x3
Straps
240 x3
260 x3

Front squat
150 x3
170 x2
180 x1

Trap bar
180 x3
200 x3
220 x5

Ham curls
4 x10
» TRAINIG LOG (Go to post)01-09-2019 @ 14:51 
Viking press - strict against purple bands
20 x3
20 x3
30 x2
30 x2
35 x2
35 x2

Heavy
120 x5
130 x5
140 x5

CGBP
60 x7
60 x8
60 x8
60 x8

Over head extension
25 x12
30 x10
30 x10

Cable crunches 4 sets

SkiERG
30/30 x7
» TRAINIG LOG (Go to post)29-08-2019 @ 20:47 
Log one clean
90 x2
100 x2
110 x2
114 x2
114 x3

Bag throws - 5m
4 x9kg
1 x13kg
x3 rounds

Medley
65 stone 10m
65 sack 10m
90 sack 10m
Run back each time - x2 rounds

65 stone x20m
65 sack x20m
90 sack x20m
» TRAINIG LOG (Go to post)27-08-2019 @ 18:47 
Post Edited: 27.08.2019 @ 18:48 PM by jones105
Floor Speed deadlift + chains
120 x2
120 x2
120 x2
125 x2
125 x2

18” deadlift
240 x5
260 x3
275 x3 - 220 x5

Front squat
120 x3
150 x3
160 x2
175 x1

Zercher log carries
35 x20m
45 x40m
50 x40m
50 x40m

Loading pin grip work / fingers
60 x20s
65 x15s
Hole grip
65 x35s
» TRAINIG LOG (Go to post)27-08-2019 @ 18:40 
SSB
160 x3
185 x2
200 x2

Famers 16+16m with turn
70 x32m
95 x32m
95 x32m

Sack & drag
90 sack x40m - 140 x40m / 3 runs
» TRAINIG LOG (Go to post)21-08-2019 @ 20:03 
Strict speed Viking against purple bands
30 x3
30 x3
35 x3
35 x3
40 x3
40 x3
45 x3
45 x3
Weight not including band tension

Reps
100 x8
105 x8
105 x8

CGBP
40 x12
50 x10
60 x10

Skull crushers
25 x12
30 x8
30 x8

Reverse pec dec
19 x15
24 x10
24 x10
24 x10

IYT
2.5 x9 x9 x9
» TRAINIG LOG (Go to post)20-08-2019 @ 18:55 
Speed deadlift + chains
120 x2
120 x2
125 x2
125 x2
130 x2
130 x2
130 x2
130 x2

Trap bar
165 x3
205 x3
220 x3

Front squat
130 x1
150 x1
170 x1

Trap bar hols with dat grips
75 x20s
75 x20s
75 x20s

Reverse wrist curls
10 x10
10 x10
10 x10

Wrist curls
15 x10
20 x8
20 x10

Laying single ham curls
10 x15
15 x10
15 x10
15 x10

Calf raises
x4 sets 10-12 reps

Reverse hyper
10 x15
15 x10
15 x10
15 x10
» TRAINIG LOG (Go to post)17-08-2019 @ 12:45 
Speed against purple bands
40 x3
40 x3
40 x3
40 x3
40 x3

Push press
90 x7
100 x5
120 x5 - 90 x5 / strict

Semi-sup incline bench / narrow grip
40 x10
50 x8
50 x8
50 x8

Chill crusher
25 x10
30 x8
32.5 x8
32.5 x8

Reverse pec dec
15 x12
20 x12
20 x12
20 x12

Cable crunches
50 x20
64 x15
73 x15
73 x15
» TRAINIG LOG (Go to post)16-08-2019 @ 21:34 
Post Edited: 16.08.2019 @ 21:35 PM by jones105
SBS
155 x5
165 x3
185 x2

Farmers - drop and turn 12+12m
97.5 x24m
102.5 x24m
107.5 x24m

Sled drags
140 x32m
160 x32m
160 x32m
169 x32m

Pull downs
35x10
40x10
40x10
45 x8
45 x8

Changing medley over to Friday with drags now to mimic worlds carry and drag..

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