#3DSM @C2W7 2024-11-11 — November 11, 2024 Zercher Squat Reps 5 5 5 5 Weight 65 115 135 185 KB single leg RDL Reps 8 8 8 Weight 70 70 70 2024-11-12 — November 12, 2024 Incline Bench Press Reps 5 5 3 2 Weight 115 165 185 200 1-Arm KB Row Reps 5 5 5 Weight 40 60 70 Conditioning Every 3:00 for 12:00, ...

#3DSM @C2W6 #Rutcation #MinEffectiveDose 2024-11-04 — November 4, 2024 Sled Drags Distance (yd) 20 20 20 Weight 250 300 325 Russian KB Swing Reps 10 10 10 Weight 70 70 70 Box Squat to Box Jump Reps 5 5 5 Height 24 24 24 Pull-Up @ISO Reps 3 2024-11-05 — November 5, 2024 Sled Push Reps 10 5 3 2 Weigh...

#3DSM @C2W5 2024-10-28 — October 28, 2024 Barbell Incline Bench Press Reps 1 1 1 1 1 1 Weight 65 115 165 170 175 180 Forward Sled Drag Reps 1 1 1 1 1 1 Weight (%) 215 240 265 290 315 315 Zercher Squat Reps 1 1 1 1 1 1 Weight (%) 109 109 109 109 109 109 Weighted Chin Ups Reps 1 1 1 1 1 1 Weight Sand...

#3DSM @C2W4 2024-10-21 — October 21, 2024 30 Degree Incline DB Bench Press Reps 5 5 Weight 40 40 Rack Pull Reps 5 5 Weight (%) 245 245 Zercher Squat Reps 5 5 Weight (%) 115 115 Weighted Chin Ups Reps 5 5 Weight Sandbag Carry Distance (yd) 30 60 Weight 80 80 Plank Time 30 S&S SWINGS AND GET-UPS:...

#3DSM @C2W3 Feeling DOMSinated from hanging set saddle hunt #JBCKB W1-3: UPPER — October 14, 2024 Strength/Power Push Ups — 4 x 8-10. Rest 60s. Reps 10 10 10 10 Weight 20 20 20 20 Superset Strict Bodyweight Pull-Up — 5 x submax. Rest 60s. @2-3 reps shy of failure, e.g. @FighterPullup 10,9,8,7,6 Rep...

#3DSM @C2W2 #3DAYSM@W1-4: UPPER — October 7, 2024 Strength/Power Hang Power Clean — 4 sets of 3-5 reps (focus on speed and technique) Reps 3 3 3 3 Weight (%) 115 125 125 135 Superset Landmine Press Reps 2 3 5 2 3 5 Weight (%) 60 75 75 60 65 76 Band Pull-Apart Reps 30 30 30 30 30 Weight 60 60 60 60 ...

#3DSM @C2W1 #3DAYSM@W1-4: UPPER — September 30, 2024 Strength/Power Hang Power Clean — 4 sets of 3-5 reps (focus on speed and technique) Reps 3 3 3 3 Weight (%) 105 115 125 125 Superset Push Press Reps 2 3 5 2 3 5 Weight (%) 125 135 145 130 139 148 Band Pull-Apart Reps 30 30 30 30 30 Weight 60 60 6...

#3DSM @C2W1D4: ActiveRecovery @4/1s

Oct 3, 2024
@MudCreek #4/1s

2.38 mi
Distance
43:01
Time
18:03 /mi
Avg Pace
43 ft
Total Ascent
257
Calories
98 bpm
Avg HR
135 bpm
Max HR

#3DSM @C2W1D3: LOWER @TrainHeroic October 2, 2024 Block Clean Pull: 4 sets of 3 reps (focus on explosiveness) Reps 3 3 3 3 Weight 95 125 145 145 Rack Pull — work up to a 2RM @shin Reps 3 2 2 Weight 235 285 305 Safety Bar Squat — 3 sets of 6-8 reps Reps 6 6 6 Weight 155 205 205 Superset Safety Bar G...

#3DaySM @C2W1D2: CO@SLEDRUCK-UP

Oct 1, 2024

SLEDRUCK-UP
Event: -- Event Type: Training

1.39 mi
Distance
38:04
Time
27:29 /mi
Avg Pace
21 ft
Total Ascent
245
Calories
112 bpm
Avg HR
156 bpm
Max HR