djfLift Yarak Log

[djflift]

@C1W1 Conditioning Option (Active Recovery)
STANDARD ISSUE HILLS

@Garmin
8x sprints @ 30sec work/1min recover

[djflift]

#3DaySM@W2D1: UPPER
Snatch: 3x1-3 @55%
Incline BP: 3/3/3+ +=3RM @RPE5/7/8 += 25% Chains*
Face Pulls: *10-15 after ea Set
Ring Dips: 5x8-10
Half-kneeling KB Press: 10-15*
Band Pushdowns: 100 total reps in as few sets as possible*
Fat Grip Pull-ups: += 50 total reps in as few sets as possible*
:*Superset

@hevyapp
https://hevy.com/workout/BTAAZ9xEy6Y
#3DaySM @W2D1: UPPER
Monday, Jul 01, 2024 at 6:34am

Hang Snatch
"+= heavyish/fast 1x @55-60% @RPE5"
Set 1: 65 lbs x 3
Set 2: 95 lbs x 2
Set 3: 115 lbs x 1

Incline Bench Press (Barbell)
"@RPE8"
Set 1: 115 lbs x 3
Set 2: 135 lbs x 3
Set 3: 165 lbs x 5

Face Pull
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 50 lbs x 15

Ring Dips
"@BW"
Set 1: 8 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pull Up
"@fatgrip += 25🫠@RPE8"
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Kettlebell Shoulder Press
"@kneeling, @RPE8-9"
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Triceps Pushdown
"@band += 100 AFAP🫠"
Set 1: 50 lbs x 50
Set 2: 50 lbs x 30
Set 3: 50 lbs x 20

[djflift]

#GC@W2SE: StrongmanEndurance
EMOM 30:
Minute 1: 20s ODD Object Carry
Minute 2: 20s Slam Ball/Wood Split
Minute 3: 20s Heavy Sled Drag
Minute 4: Rest

@Garmin #StrongmanEndurance
https://connect.garmin.com/modern/activ ... que_id=466

[djflift]

#3DaySM@W2D2: LOWER
Clean: 3x1-3 @55%
SSB Zercher: 3/3/3+ +=3RM @RPE5/7/8 (A/R += 25% Chains)*
Hang KB Snatch: *8-12 after ea Set
Hip Belt Squat: 3x5 @60%
Pendlay Rows: 4x8-12 @RPE8-9*
Banded Prone Hamstring Curls: 5x8-10 @RPE8-9*
Banded Pull-Throughs: 3x15 @AHAP*
:*Superset

@hevyapp
https://hevy.com/workout/f4f9f6ff-9095- ... 3823a9fb06
#3DaySM @W2D2: LOWER
Wednesday, Jul 03, 2024 at 6:44am

Hang Clean
"@SSB Continental "
Set 1: 65 lbs x 1
Set 2: 65 lbs x 1
Set 3: 65 lbs x 1

Zercher Squat
"@SSB pins/raw"
Set 1: 115 lbs x 3
Set 2: 165 lbs x 3
Set 3: 165 lbs x 5

Kettlebell Snatch
"4/4"
Set 1: 35 lbs x 8
Set 2: 35 lbs x 8

Kettlebell Goblet Squat
Set 1: 53 lbs x 5
Set 2: 53 lbs x 5
Set 3: 53 lbs x 5
Set 4: 53 lbs x 5

Pendlay Row (Barbell)
"@TrapBar"
Set 1: 155 lbs x 8
Set 2: 155 lbs x 8
Set 3: 155 lbs x 8

Sandbag Front-Rack CARRY
"@zercher"
SS w/ P-Rowz
80lb x 60yd

[djflift]

#Con@W2CO: CardiacOutput
MEAT EATER: 5-10x For Rounds/Reps

5x rounds @3min avg => 5cals bike += 10+10 reps/rd 53lb KBS

[djflift]

#3DaySM@W2D3: ACCESSORY+EVENTS
CL+P: 9x3 @55%
Log/Stone Load Medley: 3-5x1 += @AHAP
GHR: 30 total reps

@hevyapp
https://hevy.com/workout/fGcprBYuMhy
#3DaySM @W2D3: Acc+Events
Friday, Jul 05, 2024 at 7:45am

Farmers Walk
10x45 x 10yd

Clean and Press
"Oak "
Set 1: 65 lbs x 3
Set 2: 65 lbs x 3
Set 3: 65 lbs x 3

Log Load Medley
"Lifted/moved pile -> 🛞"
Set 1: 200 lbs x 10yd
Set 2: 200 lbs x 10yd
Set 3: 175 lbs x 10yd

Sled Push
"Loaded into , pulled to shed✓"
Set 1: 10yd - 30sec
Set 2: 10yd - 30sec

[djflift]

#Con@W2ESD: Aerobic
LSS: @MAFRun 45mins

@MudCreek - #MAFRun
https://connect.garmin.com/modern/activ ... que_id=469

[djflift]

#3DaySM@W3D1: UPPER
Snatch: 3x1 @50/55/60%
BTN PP: 2-3-5/2-3-5 @65-75%/80-85%*
BPA: *10-15 after ea Set
Speed CGBP: 9x3 @50% bar +25% chain
Side Lat Raises: 4x5-15*
Band Curls: 100 total reps in as few sets as possible*
HSPUs(strict): += 25 total reps in as few sets as possible STRICT 10-min T/C*
:*Superset

@TrainHeroic
July 8, 2024

Strength/Power
SNATCH — 1-3 reps
Reps 2 2 2
Weight (%) 95 100 105

PUSH PRESS* (left-shoulder )
Reps 2 3 5 2 3 5
Weight (%) 120 130 DNF DNF DNF DNF
BAND PULL-APART*
Reps 15 15
Weight 50 50
*Superset

CLOSE GRIP BENCH PRESS — 9x3 @50% bar +25% chain*
Reps 3 3 3 3 3 3 3 3 3
Weight (%) 65 85 95 105 115* 115* 115* DNF DNF

DB LATERAL RAISE — 4x5-15*
Reps 5 5 5 10
Weight 18 18 18 18
TRX BICEPS CURL — Band Curls: 100 total reps AFAP*
Reps 25 30 20 20
Weight 25 25 25 25
HANDSTAND PUSH-UP — HSPUs(strict): += 25 total reps in as few sets as possible STRICT 10-min T/C*
Reps 1 2 3 2
*Superset

[djflift]

#GC@W3SE: StrongmanEndurance
@EASY: DIY TIRESLED PULL @30min T/C

@Garmin
https://connect.garmin.com/modern/activity/16329259792
#DIYTireSled Pull @Z1 Easy

1.40 mi
Distance
32:00
Time
22:48 /mi
Avg Pace
27 ft
Total Ascent
152
Calories

[djflift]

#3DaySM@W3D2: LOWER
Clean: 3x1 @50/55/60%
DL: 2-3-5/2-3-5 @65-75%/80-85%
Low Box Speed Squat: 8x3 @55% +25% band
Box Jumps += Vest: 30 total jumps*
Chest Supported DB Rows: 5x8-10*
Banded Prone Hamstring Curls: 5x8-10*
:*Superset

@TrainHeroic
July 10, 2024

Circuit
ASSAULT BIKE
Time 4:00
Cals 25
Strength/Power
CLEAN — 1-3 reps
Reps 2 2 2
Weight (%) 115 125 135
Strength/Power
TRAP BAR DEADLIFT
Reps 2 3 5 2 3 5
Weight (%) 265 285 305 285 305 325
Strength/Power
BOX SQUAT — Low Box Speed Squat: 8x3 @55% +25% band
Reps 3 3 3 3 3 3 3 3
Weight (%) 205 205 dnf dnf dnf dnf dnf dnf
Superset
WEIGHTED BOX JUMP — Box Jumps += Vest: 30 total jumps @20/24"
Reps 6 6 6 6 6
Weight 20 20 dnf dnf dnf
1-ARM KB ROW — 5x8-10 @RPE7-8
Reps 8 8 8
Weight 53 53 53
LYING LEG CURL — 5x10-12
Reps 10 12
8 8