djfLift Yarak Log

[djflift]

DISCLAIMER:
At its core, this is a Strongman/GPP program loosely aligned to TB OP/Black. It derives from many influences . The objective is positive adaptation += readiness #Yarak

@hevyapp
https://hevy.com/workout/ef1NcZ2zpky
#3DaySM @C1D-7 #3RTM
Monday, Jun 17, 2024 at 6:36am

@MinEffectiveDose Warm-up:

A) Plyo Push Ups
"@60lb bands"
Set 1: 15 reps
Set 2: 10 reps

B) Kettlebell Swing
"10/10/10 E30s"
Set 1: 53 lbs x 10
Set 2: 53 lbs x 10
Set 3: 53 lbs x 10

C) Front-Rack Carry
"@80lb sandbag"
Set 1: 80 lbs x 30 yds
////

Clean and Press
"@BB"
Set 1: 95 lbs x 3
Set 2: 145 lbs x 3

Squat (Barbell)
"@SSB"
Set 1: 205 lbs x 3

Box Squat (Barbell)
"@RPE7 @SSB"
Set 1: 295 lbs x 3
Set 2: 315 lbs x 3

Single Leg Romanian Deadlift (Barbell)
Set 1: 155 lbs x 3

Single Leg Romanian Deadlift (Dumbbell)
"@KB L/R"
Set 1: 70 lbs x 3

Chin Up (Weighted)
"@ringz @KB"
Set 1: 53 lbs x 3
Set 2: 53 lbs x 3

Farmers Walk
"@L/R @suitcase"
Set 1: 70 lbs x 30 yds
Set 2: 70 lbs x 30 yds

[djflift]

#3DaySM @C1D-5 #3RTM

@hevyapp
https://hevy.com/workout/jkOKPGYwMb7
Wednesday, Jun 19, 2024 at 7:08am

Kettlebell Snatch
Set 1: 35 lbs x 3
Set 2: 53 lbs x 3

Sled Push
"2x10x170lb power rows, chest press 2x225lb rev drag @finisher🫠"
Set 1: 10yd - 30sec
Set 2: 10yd - 30sec
Set 3: 30yd - 1min
Set 4: 30yd - 1min

Overhead Press (Barbell)
"@SSB @raw no-belt"
Set 1: 95 lbs x 3
Set 2: 135 lbs x 1
Set 3: 115 lbs x 3

Zercher Squat
"@SSB @pins @raw"
Set 1: 155 lbs x 3
Set 2: 185 lbs x 3

Pendlay Row (Barbell)
"@TrapBar"
Set 1: 155 lbs x 3
Set 2: 185 lbs x 3

Deadlift (Trap bar)
"@straps @no-belt @RPE7"
Set 1: 275 lbs x 3
Set 2: 365 lbs x 3

[djflift]

STANDARD ISSUE HILLS

Thu Jun 20, 2024 @ 0540
@MudCreek - Hill Repeats 8x @RPE2
https://connect.garmin.com/modern/activ ... que_id=451

[djflift]

4/1s

Fri Jun 21, 2024 @ 0620
@MudCreek - 4/1s => 45:00/2.63mi @RPE1
https://connect.garmin.com/modern/activ ... que_id=454

[djflift]

#5K - Running

@Garmin => https://connect.garmin.com/modern/activ ... que_id=457
Sat 22 Jun @0800
29:00 @RPE7🫠 #PR

[djflift]

#3DaySM @C1W1D1 UPPER
https://hevy.com/routine/A5YXIGpM1Uc
TODO: HSPU to 25x

@hevyapp
https://hevy.com/workout/786d5a74-b522- ... 46785fab08
Monday, Jun 24, 2024 at 6:18am

Power Snatch
"@Hang"
Set 1: 75 lbs x 2
Set 2: 95 lbs x 1
Set 3: 95 lbs x 2

Push Press
"@BTNsnatchgrip -> snatchnpress"
Set 1: 95 lbs x 3
Set 2: 115 lbs x 3
Set 3: 135 lbs x 3
Set 4: 125 lbs x 5 [Drop]

Band Pullaparts
"60lb"
Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps

Bench Press - Close Grip (Barbell)
"55-50% @str8w8 @floor off echoblocks"
Set 1: 125 lbs x 3
Set 2: 115 lbs x 3
Set 3: 115 lbs x 3
Set 4: 115 lbs x 3
Set 5: 105 lbs x 3
Set 6: 105 lbs x 3
Set 7: 105 lbs x 3
Set 8: 105 lbs x 3
Set 9: 105 lbs x 3

Lateral Raise (Dumbbell)*
Set 1: 20 lbs x 5
Set 2: 20 lbs x 5
Set 3: 20 lbs x 5
Set 4: 20 lbs x 5

Hammer Curl (Band)*
Set 1: 60 lbs x 25
Set 2: 60 lbs x 10
Set 3: 60 lbs x 20
Set 4: 30 lbs x 40 [Failure]

Handstand Push Up (STRICT/10-min Cap)*
"@abmat 2x45lb plates"
Set 1: 2 reps
Set 2: 1 reps
Set 3: 2 reps
*SuperSet

[djflift]

@C1W1 Strongman Endurance
ODD Obj Carries + Sled Pull

@Garmin
Tue Jun 25, 2024
Check out my Strongman Endurance - ODD Obj Carries + Sled Pull
https://connect.garmin.com/modern/activ ... que_id=460

[djflift]

#3DaySM @C1W1D2 LOWER
https://hevy.com/routine/xh1aVJF7JKc

@hevyapp
https://hevy.com/workout/3b2174bb-14b5- ... ae9eadf4f5
#3DaySM @LOWER
Wednesday, Jun 26, 2024 at 6:10am

Air Bike
"22cals"
Set 1: 4min 0s

Clean
"@complex power/full"
Set 1: 95 lbs x 2
Set 2: 115 lbs x 2
Set 3: 135 lbs x 2

Deadlift (Trap bar)
Set 1: 275 lbs x 3
Set 2: 315 lbs x 3
Set 3: 325 lbs x 3
Set 4: 275 lbs x 7

Squat (Band)
"@165bar+@50band -> 10" ballistic block🫠"
Set 1: 205 lbs x 3
Set 2: 205 lbs x 3
Set 3: 205 lbs x 3
Set 4: 205 lbs x 3
Set 5: 205 lbs x 3
Set 6: 205 lbs x 3
Set 7: 205 lbs x 3
Set 8: 205 lbs x 3

Deadlift (Band)
"@205lb bar +@50lb band"
Set 1: 255 lbs x 1
Set 2: 255 lbs x 2
Set 3: 255 lbs x 2
Set 4: 255 lbs x 1
Set 5: 255 lbs x 2
Set 6: 255 lbs x 2

Chest Supported Incline Row (Dumbbell)
Set 1: 40 lbs x 10
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8
Set 4: 40 lbs x 12

Nordic Hamstrings Curls
"4x12@50lb band, 1x12@65lb band"
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps

[djflift]

@C1W1: Cardiac Output
Tabata Echo Bike: 8x20/10s
O2 DEBT: @30min T/C

@MudCreek - O2 DEBT/Walk
https://connect.garmin.com/modern/activ ... que_id=463

[djflift]

#3DaySM @AccessoryEvents
Friday, Jun 28, 2024 at 6:07am
https://hevy.com/routine/hy34VBdX3xa

Air Bike
"16cals"
Set 1: 4min 0s

Kettlebell Turkish Get Up
"Hung from rings b/t sets, GSqt hold:20s"
Set 1: 18 lbs x 4
Set 2: 18 lbs x 4
Set 3: 18 lbs x 2
Set 4: 18 lbs x 2

Kettlebell Shoulder Press
"3x1 complex SP+PP+PJ, @RPE5"
Set 1: 35 lbs x 3
Set 2: 53 lbs x 3
Set 3: 53 lbs x 3

Clean and Press
"@SSB continental @hang"
Set 1: 65 lbs x 3
Set 2: 65 lbs x 3
Set 3: 85 lbs x 3
Set 4: 95 lbs x 3

Step Up
"95lb"
Set 1: 10 reps
Set 2: 20 reps
Set 3: 20 reps

Sled Reverse Drag
"180lb, pushed it back to start after last set🫠"
Set 1: 50yd - 30sec
Set 2: 50yd - 30sec
Set 3: 50yd - 30sec

Reverse Hyperextension
"Hurt good"
Set 1: 30 lbs x 20
Set 2: 30 lbs x 20
Set 3: 30 lbs x 20