djfLift Yarak Log

[djflift]

#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: W1-4 — October 22, 2024

Single Arm Russian KB Swing
— Try increasing UB reps 75 max reps, if 25x reps are easy increase load
Reps 10 10 10
Weight 35 35 53

Turkish Get Up
— 3x2 reps/side
Reps 2 2 2
Weight 18 35

3RFT of: 5 KB Power Cleans (53/35) 5 Cal EchoBike -Rest as Needed-
9:55
Time

1-mile Run
Time 11:30

#3DSM @C2EES — October 24, 2024

KB Snatch
Reps 5 3 2
Weight 35 53 53

Snatch Deadlift
Reps 5 3 2
Weight (%) 115 165 255

Goblet Squat
Reps 5 3 2
Weight (%) 70 70 80

Weighted Chin Ups
Reps 5 3 2
Weight 20 40

Sandbag Carry
Distance (yd) 50 30 20
Weight 70 80 100

Plank
Time 60sec

HIC-SM + #RUCK-UP — October 25, 2024
Conditioning
5RFT: 2 Depth Land to Box Jump 24" 2 Log Clean and Jerk 20yd Suitcase Carry 70/53
8:33
Time
Strength/Power
Ruck @20lb
3mi
Time 56:00
@TrainHeroic

[djflift]

#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

Sandbag Carry
Distance (yd) 10 10 10 10 10 10
Weight 80 80 80 80 80 80
Strength/Power
Plank
Time 30

C&PZ+ OHCZ — October 29, 2024

DB Clean & Jerk
Reps 5 5 5
Weight 53 53 53
DB Overhead Carry
Distance (yd) 20 20 20
Weight 35 35 35

DB Clean & Jerk
Reps 5 5 5
Weight 53 53 53
DB Overhead Carry
Distance (yd) 20 20 20
Weight 35 35 35

#3DSM @C2EEs — October 31, 2024

Barbell Incline Bench Press
Reps 3 2 2
Weight 155 185 205

Snatch Deadlift
Reps 3 2 2
Weight (%) 155 205 215

Zercher Squat
Reps 5 3 2
Weight (%) 70 70 100

Weighted Chin Ups
Reps 5 3 2
Weight 20 40 60
Strength/Power
Sandbag Carry
Distance (yd) 60 40 20
Weight 100 100 100

Plank
Time 30

#3DSM @C2W5-BJ/G2SH/PC — November 1, 2024

Depth Jump
Reps 2 2 2
Height 24 24 24

Stone/Log Load
Reps 3 3 3
Weight 100 100 100

Hang Power Clean
Reps 3 3 3 4
Weight 155 155 155 155

[djflift]

#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
Weight 225 250 275 300
Strength/Power
Ring Rows
1 1
Time 10 10

Stone/Log Load
Reps 50

2024-11-08 — November 8, 2024

Power Snatch + Overhead Squat
Reps 3 2 1
Weight 18 35 53

Goblet Squat
Reps 3 3 3 3 3
Weight 53 53 53 53 53

Mcgill KB Bottoms up Carry
Distance (yd) 20 20
Weight 18 18

[djflift]

#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, complete the following: 12 KB Swings AHAP @70lb 200m Run
4 Rounds 15:00

2024-11-14 — November 14, 2024
Safety Bar Squat
Reps 2 2 2 2 2 2 2 2
Weight (%) 205 205 225 225 245 245 225 225

Power Clean
Reps 1 3
Weight 185 155

Clean Pull
Reps 3 3
Weight 205 205

Push Press (banded)
Reps 8
Weight (%) 65

Med Ball Slams
Reps 10 10
Weight 30 30

[djflift]

#3DSM @C2W8-LOWER — November 18, 2024

KB double leg RDL
Reps 3 3 3 3 3
Weight 35 53 53 70 70

DB Rear Foot Elevated Split Squat
Reps 8 8
Weight 15 15
Hanging Knee Raise
Reps 8 8
60 60
Farmers carry
Distance (yd) 50 50
Weight 53 53

Romanian Deadlift
Reps 3 3 3
Weight 135 185 205

#3DSM @C2W8-UPPER — November 19, 2024

Push Press
Reps 3 3 3 7
Weight (%) 95 105 115 95

One arm DB incline
Reps 5 5 8 8
Weight 40 40 40 40

Weighted Pull Ups
Reps 6 6 6
Weight 20 20 20

Side Plank Rotation
Reps 10 10
30 30

Single Arm Farmer Walk
Distance (yd) 30 30 30 30
Weight 25 25 25 25

@C2W8-MOB — November 20, 2024
Conditioning
Complete Rx'd rounds for quality of: 200′ KB Farmers Carry 6 Czech Get Ups (ea)
3x Rounds

@C2W8-RUCK — November 21, 2024
Ruck
3mi
Linear WT+ 25lb


#3DSM @C2W8-FB — November 22, 2024

Zercher Squat
Reps 2 1 2 1 2 1 2 1
Weight (%) 135 145 145 150 150 160 160 170

DB Clean & Jerk
Reps 1 1 1 1 1
Weight 40 40 40 40 40

Sled Drag
Reps 2 2 2
Weight 215 215 215

Sled Push
Reps 2
Weight (%) 215

Hanging Knee Raise
Reps 10 10
30 30

Med Ball Slams
Reps 10
Weight 30

[djflift]

#3DSM @C2W9-3RM.1

November 25, 2024

DB Clean & Jerk
Reps 3 3
Weight (%) 40 40

Box Squat
Reps 3 3
Weight (%) 295 345

Romanian Deadlift
Reps 3 3
Weight 205 255

Weighted Chin Ups
Reps 3 3
Weight 20

Farmers carry
Distance (yd) 30 30
Weight 40 40

KB ATP-PC — November 27, 2024

Tempo Goblet Squat
Reps 5 5 5
Weight 53 53 53
Conditioning
Complete 10-15 rounds for reps of: :20 KB Swings i.e. 5-7 reps AHAP EMOM -Rest :40-
10 Rounds @53lb

#3DSM @C2W9-3RM.2

November 29, 2024

Incline Bench Press
Reps 3 3
Weight (%) 155 205

BB Clean Press
Reps 3 1
Weight (%) 135 185

Trap Bar Deadlift
Reps 3 3
Weight (%) 335 365

Mcgill Side Plank Rotations
Reps 10 10
Time 30 30

Weighted Chin Ups
Reps 6 6
Weight 15

[djflift]

#OlManTX @Cycle1

#OMTM@W1|M-V — December 2, 2024

Box Squat
Reps 5 5 5
Weight (%) 275 275 275

Incline Bench Press
Reps 5 5 5
Weight (%) 175 175 175

Romanian Deadlift
Reps 5 5 5
Weight (%) 175 175 175

Superset
Glute-Ham Raise
— 3x10-20
Reps 10 10 10
Hanging Knee Raise
— 3x10-20
Reps 10 10 10

2024-12-03 #INTERVALRUN — December 3, 2024
Run
1.76mi
Time: 25:00

#OMTM@W-R — December 4, 2024

Goblet Squat
Reps 5 5 5
Weight 53 53 53

Half-Kneeling KB Press
Reps 5 6 7
Weight 18 18 18

Weighted Chin Ups
Reps 6 6 6
Weight 15

Conditioning
Complete Rx'd rounds for quality of:
6-Position KB Carry
6 Czech Get Ups (ea)
2 Rounds

Conditioning
AMRAP 12
10 DB Shoulder-to-Overhead (45/25)
20 Athletic Burpees
200m Run
62 Reps

2024-12-05 #RUCKUP — December 5, 2024

Ruck
Reps 1
1.19mi @25lb #DIYTireSled

#OMTM@F-I — December 6, 2024

Box Squat
Reps 3 3 3 3
Weight (%) 185 246 315 315

Incline Bench Press
Reps 3 3 3
Weight (%) 115 185 185

Trap Bar Deadlift
Reps 3 3 5
Weight (%) 245 345 305

Ring Dips
Reps 8 8 8

[djflift]

#OMTM@W2-V — December 9, 2024
Box Squat
Reps 5 5 5
Weight (%) 290 290 290

Incline Bench Press
Reps 5 5 5
Weight (%) 185 185 185

Romanian Deadlift
Reps 5 5 5
Weight (%) 205 205 205

Superset
Glute-Ham Raise
— 3x10-20
Reps 10 10 10
Hanging Knee Raise
— 3x10-20
Reps 10 10 10

2024-12-10 #INTERVALRUN — December 10, 2024
Run
1.39mi
Time 20:00

#OMTM@W2-R — December 11, 2024
Squat Clean + Push Press
Reps 5 5
Weight 53 53

Weighted Chin Ups
Reps 5 6 8
Weight 25 20 20

Single Arm KB Press
Reps 5 5 5 5
Weight 35 35 53 53

2024-12-12 — December 12, 2024
Hill Run
1.13mi
Time 20:15

OMTM@W2-I — December 13, 2024

Box Squat
Reps 2 2 2 2
Weight (%) 205 255 325 325

Incline Bench Press
Reps 2 2 2 2
Weight (%) 65 155 197 197

Trap Bar Deadlift
Reps 2 2 2 5
Weight (%) 245 285 365 325

Ring Dips
Reps 10 10 10

2024-12-14 #RUCKUP — December 14, 2024
Ruck @20lb
Time 61:00
3.42mi

[djflift]

#OMTM@W3-V — December 16, 2024

Box Squat
Reps 3 3 3 3 3
Weight (%) 295 295 295 295 295

Incline Bench Press
Reps 3 3 3 3 3
Weight (%) 190 190 190 190 190

Romanian Deadlift
Reps 5 5 5
Weight (%) 215 215 215
Superset
Glute-Ham Raise
— 3x10-20
Reps 12 10
Hanging Knee Raise
— 3x10-20
Reps 12 12

Single Arm Farmer Walk
Distance (yd) 30 30
Weight 50 50

2024-12-17 #INTERVALRUN — December 17, 2024
Run
2.5mi
Time 40min

#OMTM@W3-R — December 18, 2024

Goblet Squat
Reps 5 5 5 25
Weight (%) 60 60 60 20

Half-Kneeling KB Press
Reps 3 3 3 3 3
Weight (%) 40 40 40 40 40

Weighted Chin Ups
Reps 5 8 8
Weight (%) 20 20 20

2024-12-19 #MAFRUN — December 19, 2024
Strength/Power
Run
1.26mi 1.26mi
Time 18:30 21:15

#OMTM@W3-I — December 20, 2024

Box Squat
Reps 1 1 1 5
Weight (%) 335 355 375 300

Incline Bench Press
Reps 1 1 1 5
Weight (%) 205 215 225 180

Trap Bar Deadlift
Reps 2 1 1 5
Weight (%) 295 350 370 320

Barbell Push-Up
Reps 50

2024-12-21 #RUCKUP — December 21, 2024
Strength/Power
Ruck@20lb
Time 46min
2.53mi

[djflift]

#ANTIDADBOD@W1D1 — January 6, 2025
Strength/Power
Seated Banded Leg Curls
Reps 10 10 12
Weight 50 50 50
Strength/Power
Box Squat to Box Jump
Reps 5 5 5 5
Height 24 24 24 24
Strength/Power
Zercher Squat
Reps 3 3 3 3 3 2 1
Weight 65 115 135 145 145 145 145
Strength/Power
Incline DB Bench Press
Reps 6 6 6 6
Weight 40 40 40 40
Strength/Power
Glute-Ham Raise
Reps 6 6 12
Strength/Power
Split Squat
Reps 8
Weight 40
Strength/Power
Back Extension
Reps 10 10 10

#ANTIDADBOD@W1D2 — January 8, 2025
Strength/Power
Band Pull-Apart
Reps 30 30 30
Weight 30 30 30
Turkish Get Up
Reps 1 1 1
Weight 26 35 35
Strength/Power
Plyo Push-Up
Reps 5 5 5 5 5
Height 3 4
Strength/Power
Close Grip Bench Press
Reps 3 3 3 3 3 2 1
Weight (%) 95 115 135 160 160 160 160
Strength/Power
Weighted Chin Ups
Reps 5 5 10 5
Weight 10 10
Strength/Power
KB single leg RDL
Reps 8 8 8
Weight 53 53 53
Strength/Power
Chest-Supported DB Row
Reps 10 10
Weight 25 30
Banded Tricep Pushdown
Reps 12 12
Weight 50 50
Sled Push
Distance (yd) 30 30
Weight 175 175

#ANTIDADBOD@W1D3 — January 10, 2025
Strength/Power
Russian KB Swing
Reps 10 10 10 10 10 5 5 5 5 5
Weight 53 53 53 53 53 53 53 53 53 53
Strength/Power
Double KB Clean & Jerk
Reps 3 3 3 3
Weight (%) 35 53 53 53
Strength/Power
KB double leg RDL
Reps 3 3 3 3 10
Weight (%) 53 60 70 75 70
Strength/Power
Barbell Hip Thrust
Reps
Weight
Strength/Power
Half-Kneeling KB Press
Reps 6 8
Weight 35 35
Inverted Row
Reps 12 12
Goblet Squat
Reps 5 5 5 5
Weight 53 53 53 100
Strength/Power
Farmers carry
Distance (yd) 50 30 30 30 30
Weight 53 53 53 53 53