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» Depth check please (Go to post)22-03-2024 @ 06:00 
22/3 - HSU

Treadmill, reverse incline walking, 6 mins.

Metcon, emom sets, 15 mins,
1. Leg extensions, 6 x 20,
2. Fat gripz extreme farmers walk, 50 x 22.5m,
3. Keg carry, 55 x 22.5m.

Farmers walk

Fingertips,
80 x 11m/11m emom x 5,
Pick ups,
100 x 3, 3,
Full grip,
100 x 11m emom x 4, 11m/11m in 13s.
Fingertips,
80 x 11m/11m/11m/11m/11m/11m in 48s.

Sandbag load

Over 55"
120,
Belt,
120,
Over 49"
145.

Thick bar hanging trunk twists, 10/10/10/7.

Seated leg curls, 40 x 12/12/12.

Thick bar chins, 5/5/5.

Cable flyes, 60 x 12/12/12.

Farmers metcon, e45s sets, 6 mins,
1. Hex DB, 12.5 x 22.5m,
2. Plate pinch, 15 x 22.5m.
» Depth check please (Go to post)21-03-2024 @ 04:17 
Post Edited: 21.03.2024 @ 19:02 PM by KevC86
21/3

Stretching, 10 mins.

Slight incline close grip block press

60,
90,
115 x 3 eomom x 7.

Metcon, e45s sets, 6 mins,
1. Triceps dips, 8,
2. 24" box jumps, 3.



Session two

Sack toss, 23.5.
» Depth check please (Go to post)20-03-2024 @ 16:31 
20/3

Power upright rows, 40 x 3 e30s x 5.

Dead stop upright rows, 60 x 2 e30s x 5.

Power clean, 100 x 1 e30s x 5.

Deadlift

180 x 1 e30s x 5,
220 x 1 e30s x 4,
250,
Belt,
270 x 1,
Suit + beltless,
270 x 3, 3,
Belt,
290 x 3,
310 x 1.

Power clean + strict, 90 x 1 e30s x 5.

Metcon, e30s sets, 5 mins,
1. 1 power clean + strict, 90 x 2,
2. Rope BW hang, 15s.

Echo bike

8 cals emom x 3,
30 cals in 36s.

Power clean + strict, 90 x 3 emom x 5.
» Depth check please (Go to post)19-03-2024 @ 04:57 
19/3

Stretching, 10 mins.

Metcon, e45s sets, 6mins45s total,
1. Hammer grip chins, 5,
2. Scapular retraction pull ups, 8,
3. Hanging leg raises, 8.

Log clean + strict

74,
94,
104,
Belt,
104,
Sleeves,
109,
Wraps,
111 x 3 e3m x 3,
113.5 x 1,
116 x 1/1.
» Depth check please (Go to post)18-03-2024 @ 18:09 
18/3

Sandbag carry, 40 x 30m emom x 5.

Stretching, 20 mins.

Front squats

100,
140,
160,
Belt,
167.5 x 3 e3m x 7.


Session two

Sack toss/fat gripz extreme farmers, 23.5 x 2/50 x 12m/12m emom x 6.

Sack toss

23.5 x 1/1 emom x 3,
23.5 x 1/1/1.


Really pleased with how well the front squats felt, so much easier than last week.
» Depth check please (Go to post)16-03-2024 @ 16:44 
16/3

Stretching, 10 mins.

Strict log

74,
94,
Belt,
114,
Power clean,
94,
114.

Log cleans

Belt,
114,
119,
124.

Front squat

100,
Sleeves,
140,
Belt,
180.

Deadlift

180,
220,
260,
Suit + belt,
290.
» Depth check please (Go to post)13-03-2024 @ 04:56 
Post Edited: 13.03.2024 @ 16:47 PM by KevC86
13/3

Sandbag carry, 40 x 30m emom x 8.

Stretching, 10 mins

Deadlift

140,
180,
220,
Belt,
260 x 3 e3m x 6.

Rope hanging BW hold, 45s.



Session two

Power upright rows, 40 x 3 e30s x 5.

Dead stop upright rows, 60 x 2 e30s x 5.

Echo bike

10 cals emom x 3,
30 cals in 50s.

Sack toss, 21 x 2 e30s x 8.
» Depth check please (Go to post)13-03-2024 @ 04:55 
12/3

Stretching, 10 mins.

Metcon, e45s sets, 4.5 mins,
1. Hammer grip chins, 5,
2. Scapular retraction pull ups, 5.

Log 1 power clean + strict

74,
94,
Belt,
104,
Wraps,
106.5 x 2 eomom x 3,
Sleeves,
106.5 x 3, 3, 3, 3, 3.
» Depth check please (Go to post)11-03-2024 @ 19:44 
11/3

Sandbag carry, 40 x 30m emom x 5.

Stretching, 10 mins.

Front squats

100,
140 x 3 e3m x 4,
160 x 3, 1,
140 x 3, 3, 3.


Session two

Sack toss

21 x 2 e30s x 10,
21 x 5 emom x 2.
» Depth check please (Go to post)10-03-2024 @ 12:26 
16/3

Sandbag carry/sack toss, 40 x 30m/21 x 2 emom x 5.

Stretching, 10 mins.

Deadlift

140 x 2 emom x 5,
180 x 1 emom x 3,
220 x 1 emom x 3,
260 x 1 emom x 2,
280 x 2,
Belt + suit,
290 x singles for 10 mins to set suit,
290 x 3 in 15s, RPE i could do this all day,
Raw,
180 x 10 in 33s.

45s Fat grips bw hang/30s rest/30s BW hang.
» Depth check please (Go to post)08-03-2024 @ 19:12 
8/3 - HSU

Sled drag

100 x 20m emom x 6,
130 x 15m emom x 2.

Leg extensions, 8 x 12 emom x 5.

Leg press, 150 x 12 emom x 3.

Seated leg curls, 60 x 12 emom x 3.

Sandbag load

120,
145 x 1, 1, 1 emom x 3.

Fat gripz extreme farmers walk

60 x 20m, 20m, 40m in 22s,
Regular grip,
80 x 22.5m,
100 x 22.5m,
Belt,
110 x 15m/15m/15m/15m in 55s.

Axle clean + strict

40,
70,
100 x 1, 1,
Belt,
100 x 1, 1.

Axle push press

70 x 3, 3,
90 x 3, 3,
Belt,
100 x 1 e20s x 5.

DB pullovers

30 x 12 emom x 3.

Machine incline chest press, +20 x 15 emom x 3.

Triceps dips, 8 emom x 5.

Slight incline DB press, 30 x 7 - I'm spent.

Cable triceps pushdowns, 50 x 20/15.
» Depth check please (Go to post)07-03-2024 @ 19:58 
7/3

Stretching, 10 mins.

Metcon, emom sets, 6 mins,
1. BTN strict press, 60 x 3,
2. Fat gripz chin ups/hanging knee raises, 3/6.

Sack toss/keg carry, 21 x 2/45 x 30m emom x 3.

Sandbag carry, 40 x 60s.

Power clean + strict log

74,
94 x 2 emom x 3,
99 x 1 emom x 2,
104 x 1 emom x 2,
109 x 1 emom x 2,
Belt,
114 x 1,
119 x 1,
1 clean,
94 x 5,
74 x 5 emom x 5.

Viper press

94 x 1 e30s x 8.
» Depth check please (Go to post)05-03-2024 @ 15:14 
5/3

Stretching, 10 mins.

Metcon, e45s sets, 4.5 mins,
1. Wide grip chins, 3,
2. Scapular retraction pull ups, 5.

Metcon, emom sets, 6 mins,
1. Axle dead stop strict press, 63 x 8,
2. DB rows, 40 x 8.

Metcon, emom sets, 6 mins,
1. Axle dead stop strict press, 88 x 3,
2. DB single leg RDL, 40 x 6.

Axle dead stop strict press

98,
103,
108,
113 x 1.

Echo bike, 10 cals emom x 5.
» Depth check please (Go to post)04-03-2024 @ 13:06 
4/3

Stretching, 10 mins.

Slight incline close grip block press

60,
90,
115 x 5 e90s x 2,

Pendlay rows

115,
155 x 2 emom x 3.

Metcon, e30s sets, 3 mins,
1. Wide grip dips, 6,
2. Fat gripz hammer grip pull ups, 3.

Wide grip triceps dips - pushing depth, 10.

Deadlift, 155 x 2 emom x 5.


Session two

Metcon, e30s sets, 4 mins,
1. Scapular retraction pull ups, 5,
2. Behind the back barbell hold, 20s.

Sack toss, 21 x 2 e30s x 9.

Strict press, emom sets,

60 x 2, 2,
80 x 2, 2,
90 x 2, 2,
100 x 1, 1.
» Depth check please (Go to post)01-03-2024 @ 17:40 
1/3 - HSU

Sled drag, 100 x 20m emom x 6, 40m.

Leg extensions, 8 x 12 emom x 3.

Leg press, 200 x 6 emom x 3.

Seated leg curls, 60 x 12 emom x 3.

Reverse hyperextension, +100 x 10 emom x 3.

Sandbag load

120 x 2 emom x 3,
130,
145 x 1, 1.

Power clean + strict log

60,
80 x 3, 3,
100 x 1, 1,
Belt,
110 x 1.

Fat gripz extreme farmers pick ups, 70.

Farmers walk

70 x 45m - cramp,
90 x 22.5m,
100 x 22.5m.

Incline DB press

30 x 8 emom x 5.

DB pullovers

45 x 6 emom x 3.

Cable flyes, 75 x 8 emom x 4.

Rolling DB skullcrushers, 16 x 10 emom x 3.



Did a pretty convincing of being strong today. Twas nice.

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