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» Depth check please (Go to post)24-04-2024 @ 05:07 
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.
» Depth check please (Go to post)23-04-2024 @ 08:15 
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.
» Depth check please (Go to post)23-04-2024 @ 08:15 
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.
» Depth check please (Go to post)20-04-2024 @ 18:32 
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.
» Depth check please (Go to post)20-04-2024 @ 18:31 
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.
» Depth check please (Go to post)18-04-2024 @ 05:01 
18/4

Stretching, 10 mins.

Echo bike

9 cals emom x 3.

BTN push press

60 x 2 e45s x 5.

Hammer grip chin ups, 6, 6, 6.

Wide grip triceps dips, 6 emom x 3.

Axle push jerk

80,
Wraps,
100,
Belt,
110,
Sleeves,
120 x 1, 1, 1,
Sleeveless,
100 x 2 emom x 5, 6.


Really struggled with the jerks. Turns out I'm not that mobile or powerful at 4am. Thankfully this will be back in its usual slot next week.
» Depth check please (Go to post)17-04-2024 @ 05:04 
17/4

Stretching, 10 mins.

Wide grip chin ups, 4 emom x 3.

20" Seated box jumps, 3 emom x 3.

BTN axle push press

Wraps,
60 x 2 emom x 4.

Axle strict press

60 x 8,
65 x 8,
Belt, wraps + sleeves,
70 x 15.

Axle push jerk

70 x 2 emom x 4.

Wide grip triceps dips, 8 emom x 3.

Power upright rows

60 x 3 e30s x 3.

Pendlay rows

100 x 8 e90s x 3.

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

Banded biceps curls, G x 12, 12, 12.
» Depth check please (Go to post)16-04-2024 @ 05:02 
16/4

Stretching, 10 mins.

Axle floating deadlift

80,
100,
120 x 10,
130 x 10,
140 x 10.

TRX rows, 15, 15, 15.

Hammer grip chin ups, 12.

20" Seated box jumps, 3 emom x 3.

Wide grip triceps dips, 5 emom x 3.

BTN axle push jerk

60 x 2 e45s x 3.

Axle push jerk

80 x 2 e45s x 3,
100 x 1 e45s x 3,
Belt,
100 x 5,
110 x 1,
120 x 1.


Decent session. Starting to feel a bit more comfortable on the axle.
» Depth check please (Go to post)15-04-2024 @ 05:01 
Post Edited: 15.04.2024 @ 17:04 PM by KevC86
15/4

Stretching, 10 mins.

Echo bike, 9 cals emom x 3.

Hammer grip chins, 5 emom x 3.

BTN push jerk

Wraps,
60 x 2 e45s x 4.

Push jerk

Wraps,
60 x 2 e45s x 4.

Triceps dips, +12.5 x 3 emom x 3.

Scapula retraction pull ups, +12.5 x 5 emom x 3.

Power upright rows

60 x 5 emom x 3.

Barbell rows

100 x 3, 3, 8 e90s x 3.

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

Push jerk

Wraps,
80 x 2 emom x 5.


Session two

Axle clean

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

1 motion sack toss, 23.5 x 1 e20s x 10.

Hub hold farmers, 12.5 x 10m e20s x 6.

Banded triceps pushdowns, R x 30/12.
» Depth check please (Go to post)14-04-2024 @ 01:43 
Post Edited: 14.04.2024 @ 01:43 AM by KevC86
13/4

Incline treadmill reverse walking - 6 mins.

Stretching, 10 mins.

BTN push press

25,
45,
65 x 2 e45s x 4,
85 x 1, 1.

Squat bar half sumo deadlift

75,
115 x 5 emom x 3.

Seated unilateral leg curls, 30 x 10/10/10.

Sled drag

+80 x 30m, 30m,
+100 x 30m e90s x 4.

Unilateral leg extensions, 3 x 8/8/8.

Axle clean + push jerk

75,
Belt,
80,
100.

Metcon, emom sets, 15 mins,
1. DB side laterals, 10 x 10,
2. BTN wide grip pulldowns, 50 x 10,
3. BTN strict press, 50 x 8.

Metcon, emom sets, 10 mins,
1. Cable flyes, 60 x 12,
2. DB seated incline hammer curls, 15 x 8.
» Depth check please (Go to post)12-04-2024 @ 15:11 
12/4

Stretching, 10 mins.

Echo bike

9 cals emom x 3.

BTN push press

60 x 2 e45s x 5.

Hammer grip chin ups, 8, 8, 6.

Triceps dips, 6 emom x 3.

Axle push jerk

80,
Wraps + belt,
100 x 2 emom x 3,
110 x 2 emom x 2,
Sleeves,
115 x 1,
120 x 1,
125 x 1,
130 x 1,
135 x 1.

DOH axle deadlift

140,
145,
150,
Chalk,
155,
160.
» Depth check please (Go to post)12-04-2024 @ 15:11 
11/4

Stretching, 10 mins.

Hammer grip chin ups, +10 x 5 e90s x 3.

24" Seated box jumps, 10 e90s x 3.

Squats

60,
100,
140 x 8, 8, 10,
Belt,
180 x 1 - strained (?) left hamstring.



Not a great time to hurt myself. Reasonably confident it's just a little pull, but called the session to be safe.
» Depth check please (Go to post)10-04-2024 @ 04:56 
10/4

Stretching, 10 mins.

Wide grip chin ups, 4 emom x 3.

30" Seated box jumps, 3 emom x 3.

BTN axle push press

Wraps,
60 x 2 e45s x 4.

Axle push jerk

Wraps,
60 x 2 e45s x 4.

Axle strict press

Wraps,
60,
70 x 10 eomom x 2, 8.

Triceps dips, 6 emom x 3.

Power upright rows

60 x 3 e30s x 3.

Pendlay rows

100,
120 x 8 e90s x 3.


Back on that 4am bandwagon.
» Depth check please (Go to post)09-04-2024 @ 19:25 
7/4 Englands u105.

Comp went as expected given the broken toe and messed up prep. Achieved the goal of getting my Brits invite so a couple of months to try and get to 100% and go again.

9/4

Stretching, 10 mins.

Hammer grip chin ups, 10 e90s x 3.

24" Seated box jumps, 10 e90s x 3.

Triceps dips, 5 emom x 3.

BTN axle push jerk

Wraps,
40,
60 x 2 e45s x 3.

Axle push jerk

Wraps,
60 x 2 e45s x 3,
80 x 2 e45s x 3,
100 x 1 e45s x 3,
110 x 1 e45s x 3.

Axle power clean

60,
80 x 8 e90s x 3.

Axle floating deadlift

120,
160,
180 x 6 eomom x 2, 8.
» Depth check please (Go to post)05-04-2024 @ 12:53 
5/4

Stretching, 20 mins.

1 clean strict log

44,
55 x 3, 3,
FTOH + belt,
55 X 3.

Deadlift

100,
Belt,
140 x 3, 3, 3.

Front squats

60,
80 x 3, 3.

Far gripz chins, 3, 3, 4.

30" Seated box jump, 1, 1.

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