djfLift Yarak Log

djflift · Post by **djflift** » Sat Jan 18, 2025 8:27 pm

#KRYPTEIA@W1D1 — January 13, 2025
Romanian Deadlift
Reps 5 3 2
Weight (%) 155 185 205
Trap Bar Deadlift
Reps 3 3 3 3 2 1
Weight (%) 245 275 315 315 315 315
Barbell Shrug
Reps 5 5 5 5
Weight 155 185 205 245
Strength/Power
Banded Tricep Pushdown
Reps 10 10 15 25 40
Weight 30 30 30 30 30
Band Face Pull
Reps 10 10 15 25 40
Weight 30 30 30 30 30
Strength/Power
Glute-Ham Raise
Reps 10 10 10

#KRYPTEIA@W1D2 — January 15, 2025
Double KB Clean & Push Press
Reps 5 3 2 3 2 1
Weight 18 35 53 53 53 53
Band Pull-Apart
Reps 20 20 20 20
Weight 50 50 50 50
Strength/Power
Box Squat to Box Jump
Reps 5 5 5 5 5
Height 24 24 24
Plyo Push-Up
Reps 10 5 5 5 5
Strength/Power
Seated Banded Leg Curls
Reps 50
Time 120

SLED PULL — January 17, 2025
Sled Drag @2x loads

1.25mi
Time 60:00

#TB2BB@W1D6 — January 18, 2025
Run
3.34
Time 40:31

djflift · Post by **djflift** » Sat Jan 25, 2025 7:14 pm

#KRYPTEIA@W2D1 — January 20, 2025
Standing Barbell Press Behind the Neck
Reps 5 3 2 3 3 3 3 2 1
Weight (%) 18 20 65 80 95 105 105 105 105
Band Pull-Apart
Reps 20 20 20
Weight 50 50 50
Russian KB Swing
Reps 5 5 5 10 10
Weight 70 70 70 53 53
SB Bear Hug
Reps 5 5 5 10 10
Weight 80 80 100 53 53
Single Arm Farmer Walk
90 90
Weight 50 50

#TB2BB@W2E2-Easy Run — January 22, 2025
Treadmill Work
3.34
Time 40:00

#KRYPTEIA@W2D2 — January 23, 2025
Zercher Squat
Reps 5 3 2 3 3 3 3 2 1
Weight 65 95 155
Chin-Up
Reps 3 3 3 5
Incline DB Bench Press
Reps 10
Weight (%) 40
Chest-Supported DB Row
Reps 10
Weight (%) 40
Farmers carry
Distance (yd) 30 30
Weight 50 50
Goblet Squat
Reps 10
Weight 70

#TB2BB@W2E3-LONG RUN — January 25, 2025
@Zone2 Run
3.5
Time 45:05

djflift · Post by **djflift** » Sun Feb 02, 2025 3:55 am

#KRYPTEIA@W3D1 — January 27, 2025
Romanian Deadlift
Reps 5 3 2
Weight (%) 95 185 205
Trap Bar Deadlift
Reps 5 5 5
Weight (%) 224 255 295
Barbell Shrug
Reps 5 5
Weight 185 205
Bench Dips
Reps 3 5 3 5
Chin-Up
Reps 3 5 3 5
Sled Drags
Distance (yd) 200
Weight 100

###Sick w/flu 28-30 Jan *****

#DJ_HYP-REC@W0D1 — January 31, 2025
Half Kneeling KB Press
Reps 25 25
Weight 18 18
Dead Hang
Reps 1 1 1
Time 30 30 30
Goblet Squat
Reps 15 10
Weight 35 35
Kettlebell Deadlift
Reps 5 5 5 5 5 5
Weight 53 53 53 53 53 53
Sandbag Carry
Distance (yd) 40
Weight 30

#TB2BB@W3E3-LONG RUCK — February 1, 2025
Sled Drag
— @EASY: DIY TIRESLED PULL @30min T/C
0.75
Time 20:00
Walk
1.25
Time 30:00

djflift · Post by **djflift** » Sun Feb 16, 2025 3:09 pm

#KRYPTEIA@W4D1 — February 6, 2025
Stone/Log Load
Reps 3 3 3 5 5 5 5 3 2
Weight (%) 50 50 50 133 154 174 174 174
Chin-Up
Reps 5 3 3 5 3 3 3
Wide Incline Push Up
Reps 10 10 20 20 10
Weight (%)
Bent Over Row
Reps 10 10 10 5 5
Weight (%) 50 50 50 53 53
Sled Drags
Distance (yd) 60 60 30 30 30
Weight 100 100 50 50 50
Belt Squat
Reps 5 5 5 5 5
Weight 53 53 53 53 53

#KRYPTEIA@W4D2 — February 10, 2025
Romanian Deadlift
Reps 5 3 2
Weight (%) 155 185 205
Trap Bar Deadlift
Reps 5 3 3
Weight (%) 260 295 340
Barbell Shrug
Reps 5 5 5 5
Weight 155 185 205 260
Ring Dips
Reps 5 5 5 5 5
Weight
Chin-Up
Reps 5 5 5 5 5
Weight
Back Extension
Reps 10 10 10

djflift · Post by **djflift** » Sun Feb 16, 2025 3:16 pm

#KRYPTEIA@W5D1 — February 10, 2025
Romanian Deadlift
Reps 5 3 2
Weight (%) 155 185 205
Trap Bar Deadlift
Reps 5 3 3
Weight (%) 260 295 340
Barbell Shrug
Reps 5 5 5 5
Weight 155 185 205 260
Ring Dips
Reps 5 5 5 5 5
Weight
Chin-Up
Reps 5 5 5 5 5
Weight
Strength/Power
Back Extension
Reps 10 10 10

#KRYPTEIA@W5D2 — February 13, 2025
KB Clean & Push Press
Reps 5 3 2 5 3 5
Weight (%) 35 45 53 45 53 53
Band Pull-Apart
Reps 20 20 20 20 20
Weight 50 50 50 50 50
Box Squat to Box Jump
Reps 5 5 5 5 5
Height 20 20 24 24 24
Plyo Push-Up
Reps 5 5 5 5 5
Seated Banded Leg Curls
Reps 60
Time 2:00

2025-02-15 #RUCKUP — February 15, 2025
Ruck @30lb
Time 57:00
2.58

djflift · Post by **djflift** » Fri Feb 21, 2025 7:25 pm

#KRYPTEIA@W6D1 — February 17, 2025
Banded Overhead Press
Reps 5 3 2 3 3 3 5 3 3
Weight (%) 50 58 69 100 100 100 50 100 115
Band Pull-Apart
Reps 20 20 20 20 20
Weight 50 50 50 50 50
Stone/Log Load
100 10 10 10 10
Weight 50 100 100 100 100

DIY TIRESLED PULL — February 18, 2025
Sled Drag— @DIY TIRESLED PULL
1.56mi
Time 55:00

#TB2BB@W6E2-FARTLEK — February 19, 2025
Run
3.66mi
Time 45:10

#KRYPTEIA@W6D2 — February 20, 2025
Zercher Squat
Reps 5 3 2 3 3 3 5 3 5
Weight (%) 82 115 125 145 165 185 155 175 195
Chin-Up
Reps 3 3 3 3 3 3 3 3 6
Incline DB Bench Press
Reps 10
Weight (%) 40
Chest-Supported DB Row
Reps 10
Weight (%) 40
Single Arm Farmer Walk
Distance (yd) 30 30
Weight 50 50

#TB2BB@W6E3-#RUCKUP — February 21, 2025
Ruck @15lb (deload)
3.52
Time 60:00min

djflift · Post by **djflift** » Sat Mar 08, 2025 2:32 pm

Code: Select all

[b][i]12-Week Run/Ruck/Carry #RRC🫠[/i][/b]

RRC - W1D1 — February 24, 2025
Back Squat
— Rest no more than 2 minutes between sets.
Reps 6 6 6 12 12
Weight (lb) 175 190 205 225 225
— Perform Pull-Ups immediately following each set of Overhead Press. Following your pull-ups, rest approximately 90 seconds before your next ...
Overhead Press
— RPE 7-8 for each set.
Reps 10 10 10 10
Weight 65 65 65 65
Pull Up
Reps 5 5 5 7
Landmine Lateral Lunge
— Build across 3 sets to an RPE 8. Rest 1 minute between sets.
Reps 10 10 10
Weight 35 40 45
Conditioning
Backward Sled Drag - 6x25m During rest between sets 1-3 perform 15x Captains of Crush on each hand (can sub tennis ball squeeze) During rest between sets 4-6 perform 15x Pinch Grip Side Bends on each side Rest is while performing the grip movements. Once you finish your grip work get back on the sled. Load the sled with approximately 3/4 of your bodyweight (not including sled)

RRC W1D2 — February 25, 2025
Ruck Speed/Endurance
Ruck @40lb— Rest 5 minutes between intervals.
1mi 1mi 1mi
Time 19:10 19:05 18:33

RRC W1D3 — February 26, 2025

30 Minute Zone 2 Run
Time 30:00
2.43mi

RRC - W1D4 — February 27, 2025
Trap Bar Deadlift
Reps 6 6 6 12 12
Weight (lb) 185 200 220 237 237
— RPE 8 for each movement. Go straight from the bench press to the row, then rest 1 minute between supersets.
DB Bench Press
Reps 10 10 10 10
Weight 40 40 40 40
DB Chest Supported Row
Reps 10 10 10 10
Weight 40 40 40 40
Strength/Power
— Straight into the copenhagen short lever following your swings. Rest 1 minute after the short lever hold.
Kettlebell Swing
— Swing the heaviest bell you can for 12 reps.
Reps 12 12 12
Weight 70 70 70
Short Lever Copenhagen Hold
— 20 seconds each side
20 20 20
10 Minute AMRAP: 3x Rds
10 Minute As Many Reps As Possible (AMRAP) 50m Single Arm Farmer's Carry (Switch Arms at 25m) Barbell Reverse Curl - 15 (Empty Bar)

RRC - W1D5 — February 28, 2025
IntervalRun - #400mResets
— Perform a 400m walk or slow jog between each interval. Intervals are performed at goal 2 mile run pace.
Distance (m) 400 400 400 400 400 400
Time 2:34 2:30 2:27 2:18 2:30 2:22

RRC - W1D6 — March 1, 2025
Distance Ruck @30lb
Time 45:00
2.62mi

djflift · Post by **djflift** » Sat Mar 08, 2025 2:50 pm

RRC - W2D1 — March 3, 2025
Back Squat
— Rest no more than 2 minutes between sets.
Reps 5 5 5 10 10 10
Weight (lb) 205 215 235 250 250 250
— Perform Pull-Ups immediately following each set of Overhead Press. Following your pull-ups, rest approximately 90 seconds before your next ...
Overhead Press
— RPE 7-8 for each set.
Reps 10 10 10 10
Weight 65 75 75 75
Pull Up
Reps 5 6 6 6
Landmine Lateral Lunge
— Build across 3 sets to an RPE 8. Rest 1 minute between sets.
Reps 10 10 10
Weight 20 30 40
Conditioning
Backward Sled Drag - 6x25m During rest between sets 1-3 perform 15x Captains of Crush on each hand (can sub tennis ball squeeze) During rest between sets 4-6 perform 15x Pinch Grip Side Bends on each side Rest is while performing the grip movements. Once you finish your grip work get back on the sled. Load the sled with approximately 3/4 of your bodyweight (not including sled)

RRC - W2D2 — March 4, 2025
Ruck Speed/Endurance
Ruck— Rest 5 minutes between intervals.
1mi 1mi 1mi 1mi (@32.5lb treadmill)
Time 16:52 17:26 17:47 17:07

RRC W2D3 — March 5, 2025
Zone 2 Run @30Min
2.61mi

RRC - W2D4 — March 6, 2025
Trap Bar Deadlift
Reps 5 5 5 10 10 10
Weight (lb) 210 230 245 265 265 265
— RPE 8 for each movement. Go straight from the bench press to the row, then rest 1 minute between supersets.
DB Bench Press
Reps 10 10 10 10
Weight 42 42 42 42
DB Chest Supported Row
Reps 10 10 10 10
Weight 42 42 42 42
— Straight into the copenhagen short lever following your swings. Rest 1 minute after the short lever hold.
Kettlebell Swing
— Swing the heaviest bell you can for 12 reps.
Reps 12 12 12
Weight 70 70 70
Short Lever Copenhagen Hold
— 20 seconds each side
20 20 20
10-Min AMRAP @22kg/:30sec hang @BW/50lb band
Dual KB Front Rack Walk - 50m /Grip Hold - Max (Choose weight that allows for 30-45 seconds) /Band Shrug - 25: 3x Rds

RRC - W2D5 — March 7, 2025
Speed/Endurance
Run #800mResets
— Perform a 400m walk or slow jog between each interval. Intervals are performed at goal 2 mile run pace.
Distance (m) 800 800 800 800
Time 5:01 5:10 5:10 5:02

RRC - W2D6 — March 8, 2025
Distance Ruck
Ruck @32.5lb
Time 45:00
2.53mi

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