djfLift Yarak Log

[djflift]

#Con@W3CO: CardiacOutput
4/1s: @RPE2-3 i.e. EASY

@Garmin
2.07 mi
Distance
35:10
Time
16:59 /mi
Avg Pace
139 ft
Total Ascent
221
Calories

[djflift]

#3DaySM@W3D3: ACCESSORY+EVENTS
CL+P: 9x3 @60%
Backward Sled Drags: 4x30yd @BW
Alt. Box Step-Ups (Unloaded): += 60 total reps
Roll-outs: 4x15

@TrainHeroic
July 12, 2024

JUMP ROPE
Time 90 90 90
Reps 50 50 50

KB CLEAN & JERK — Base % off PP
Reps 3 3 3 3 3 3 3 3 3
Weight (%) 35 35 53 53 53 53 35 53 53

BACKWARD SLED DRAGS — 4x30yd @BW
Distance (yd) 30 30 30 30
Weight 180 180 180 180

STEP-UPS— 20/24" @BW
Reps 20 20 20
Weight

ROLL OUTS — 4x15 @RPE2
Reps 15 15 15 15
Weight 20 20 20 20

[djflift]

#Con@W3ESD: ATP+PC
SHORT HILLS: @5-10 Sprints @10-15sec*
:*EASY

@Property - Hill Repeats 8x
https://connect.garmin.com/modern/activ ... nique_id=2
2.06 mi
Distance
32:00
Time
15:31 /mi
Avg Pace
258
Calories
120 bpm
Avg HR
152 bpm
Max HR

[djflift]

#3DaySM@LOWER: W4D1
Power Clean: 3x1-3 @55/60/65%
SSB BS: 2-3-5/2-3-5 @65-75%/70-85% += 5RM*
Single-Leg KB DL: *8-12 @RPE8-9 after ea set
Farmers Walk: Heavy, 5 trips of 10m*
Gorilla Rows: 5x8-10*
Banded Prone Hamstring Curls: 5x8-10 @RPE8-9*
:*Superset

@TrainHeroic
July 15, 2024
Prep
ECHO/ASSAULT/IMPLEMENT OF CHOICE — 3 minute bouts of moderate effort.
Time 180 180 180
Cals 20 23 22
CONTRALATERAL DEAD BUGS
Time 60 60 60
SIDE PILLAR WITH REACH UNDER — 3 RT and 3 LT
Reps 3 3 3
Lower Prep
BACK SQUAT — 3 sets of warm ups getting ready to hit your top working sets. Set 1 - 50-55% of 1 RM Set 2 - 60-65% of 1 RM Set 3 - 70-75% of 1 RM.
Reps 5 3 1
Weight 155 205 240
Contrast
BACK SQUAT — These 4 sets are done around 75%-80% of 1RM or about ~90% of your 5RM. @fastheavy.
Reps 4 4 4 4
Weight 260 260 dnf dnf
LOADED BOX JUMPS — Use a 20" box.
Reps 3 3 3 3
Weight 20 20 dnf dnf
GROUND TO SHOULDER TOSS — @fast and explosive. Rest 2-4 minutes.
Reps 3 3 3 3
Weight 80 80 dnf dnf
Eccentrics
DUMBBELL BULGARIAN SPLIT SQUAT — 6 seconds slow eccentric done on each rep (3 reps per leg on the first set). For sets 3 & 4, perform 2 reps RT then 2 reps LT. Once done, execute the GHR work. @AHAP. Adjust accordingly.
Reps 3 3 2 2
Weight 20 20 dnf dnf
GHR — Rest for to 2-4 minutes.
Reps 6 6 dnf dnf
Upper Prep
CLOSE GRIP BENCH PRESS — Set 1 - 50-55% of 1 RM Set 2 - 60-65% of 1 RM Set 3 - 70-75% of 1 RM
Reps 5 3 1
Weight 115 135 155
CHIN UPS — Take 2-3 minutes between sets.
Reps 5 5 5
Eccentrics
CLOSE GRIP BENCH PRESS — 5-6 seconds slow eccentrics on the close grips. Start around 80% for set one and move up as long as you are controlling the weight for the 5-6 seconds to your chest.
Reps 3 3 2 2
Weight 165 165 dnf dnf
RING DIPS — @fast and explosive for 6-8 reps. If they are super easy and you are flying do 10. Rest 2-4 minutes
Reps 8 6 dnf dnf
Extra Credit: Grip
ALTERNATING HAMMER CURLS — @heavy DBs 12-15 reps. Go heavy, slow and controlled. Rest 60 seconds.
Reps 12 12 12
Weight 65 dnf dnf

[djflift]

#GC@StrongmanEndurance: W4SE
EMOM 12:
Minute 1: 30s ODD Object Carry
Minute 2: 30s Slam Ball/Wood Split
Minute 3: 30s Heavy Sled Drag
Minute 4: Rest

AEROBIC 20 minutes @ 70-75% HR i.e. @Zone2 @anyhow

@TrainHeroic
Sled drags 120yds x 180lbs

@Garmin - W01D2-Easy Run
3mi, 295cals
20-mins @Z2, 10-mins @Z1
https://connect.garmin.com/modern/activ ... ique_id=11

[djflift]

#3DaySM@UPPER: W4D2
Power Snatch: 3x1-3 @55/60/65%
Incline BP: 2-3-5/2-3-5 @65-75%/70-85%*
Face Pulls: *10-15 after ea Set
Ring Dips: 3x8-10
KB Clean + Press: 4x3 @heavy*
Band Pushdowns: 100 total reps in as few sets as possible*
Fat Grip Pull-ups: += 25 total reps in as few sets as possible @STRICT 10-min T/C*
:*Superset

@TrainHeroic
July 17, 2024

SANDBAG POWER CLEAN VARIATIONS
Reps 5 3 3
Weight 20 80 120

Superset
SINGLE ARM KB PRESS
Reps 8 3 8
Weight (%) 35 53 dnf
BAND PULL-APART
Reps 15 15 15
Weight 60 65 dnf
RING DIPS
Reps 8 8 dnf
1-ARM KB ROW
Reps 8 8 8
Weight 53 53 dnf

Superset
GOBLET SQUAT — @AHAP
Reps 3 3 3
Weight 70 70 70
WEIGHTED PULL UPS
Reps 3 3 3
Weight 60 60 60

[djflift]

#Con@CardiacOutput: W4CO
BOO: 3x Rounds For Time

Slammed my @right index in truck door so BOO got scaled =>
@Garmin HR-based 5K Plan @Intervals
• Run in Z2, easy pace, 2 minutes. Recovery walk, 1 minute. Run in Z2, easy pace, 2 minutes. Repeat 4 times.
• Cool down, 5 to 10 minutes.
• Stretch.

3.15 mi
Distance
43:32
Time
4.3 mph
Avg Speed
58 ft
Total Ascent
220
Calories

[djflift]

#3DaySM@W4D3: DE-LOWER

• Q&D: @53lb KB

• TABATA ECHO BIKE: 8x20/10sec for cals

• Alt. Sandbag-to-shoulder + squat: 8x3 @Light for speed

• Weighted step-ups: 4x10 @Sandbag

• Reverse Hyper: 3x10 reps

• Woodchoppers i.e. : 3x10 reps

@TrainHeroic
July 19, 2024

RUSSIAN KB SWING*
Reps 10 10 10
Weight 53 53 53

HIP MOBILITY - KB SQUAT*
Time 30 30 30
Weight 35 20 30

DEAD HANG*
Reps 1 1 1
Time 30 30 30
*SuperSet

ASSAULT BIKE
Time 240
Cals 26

ALT. SANDBAG SQUAT @WRC 1:2 @:20/:40sec
Reps 3 3 3 3 3 3 3 3
Weight 80 80 80 80 80 80 80 80

WEIGHTED STEP UPS @65lb SSB += 30lb bands @WRC 1:1 @1:00/1:00
Reps 10 10 10 10
Weight 95 95 95 95

REVERSE HYPEREXTENSION @20lb mini-bands
Reps 10 10 10
Weight 20 20 20

STANDING @MonsterMaul WOOD CHOPPERS
Reps 6 6 6 9 7
Weight 15 15 15 15 15
Note: 1x oak, 2x cherry

[djflift]

#Con@ATP+PC+GLY: W4ESD
STANDARD ISSUE HILLS: @8-10 Sprints @30sec

[djflift]

#OAF@D1: ME-LOWER
KB Swing + Lateral Step: 3x10*
KB Row: 3x6-10*
Box Jumps w/ Step-Down: 3x3*
Zercher Squat: 5x1 += 1RM
Bulgarian Split Squat: 3x8-10 @RPE8-9
Sled Drag + Farmer Carry: 4x30yd ea @35/20lb AFAP*
Banded Anterior Hip Mob: 4x30sec*
:*Superset

@TrainHeroic
July 22, 2024

Prep
KETTLEBELL SWING WITH LATERAL STEP
Reps 10 10 10
Weight 53 53 53
1-ARM DB ROW
Reps 10 6 8
Weight 53 53 53
BOX JUMP OVER
Reps 3 3 3
Height 24 24 24

ZERCHER SQUAT — Find a heavy single with a zercher squat.
Reps 1 1 1 1 1
Weight 115 145 165 185 205

RING PULL UP — Add Weight. Go for 5-10 reps
Reps 6x20lb 6x20lb 6x20lb

BULGARIAN SPLIT SQUAT @RPE8-9
Reps 10 10 10
Weight 65 65 65

FORWARD SLED DRAG — grab a sandbag or some dumbbells to carry while you walk. Get heavy w/sled, keep the sandbag or DB's a bit lighter
50ft x225/20 50ft x225/20 50ft x225/20 50ft x275/20

Recovery
BANDED ANTERIOR HIP MOBILIZATION
Time 120