djfLift Yarak Log

[djflift]

GC@W5SE: AirBike+Sandbag+Swings
Bulgarian Split Squat: 3x8 @RPE4*
Incline DB BP: 3x12*
GHD Sit-ups: 3x15*
3RFT: 30cal AirBike/10 Sandbag-over-Shoulder/20 KB Swings @Heavy
Yoga: 3xUPPER

OR W2D2-Easy Run @Z2 #MED

@TrainHeroic
July 22, 2024

BULGARIAN SPLIT SQUAT
Reps 8 8 8
Weight

INCLINE DB BENCH PRESS
Reps 12 12 12
Weight 20 20 20

Butterfly SIT-UP
Reps 15 15 15

Circuit — 3 Rounds: 30 cal on Assault Bike; 10 Sandbag over Shoulder; 20 Heavy Kettlebell Swings
Echo Bike, 80lb sandbag, 70lb KB -> 9:00/8:20/6:55

Recovery
YOGA FOR UPPER BODY @1/2plank/plank/sideplank
Reps 7 7 6

[djflift]

#OAF@W5D2: ME-UPPER
DB Floor Press: 3x10*
KB Halo: 3x10*
Chest-Supported DB Row: 3x10*
Floor Press: 5x1 += 1RM
Pendlay Row: 3x5 += 5RM
DB Hex Press: 3x10*
Spider Curls: 3x10*
OH Cross-body Tricep Ext: 3x10*
Seated Hand-over-Hand Sled Pull: 4x50ft**
Sled Push: 4x50ft**
Farmer Carry: 4x50ft**
5-Way Shoulder Mob: Band @Light
:*Superset
:**Increase load ea week

@TrainHeroic
July 23, 2024

Prep
DB Floor Press
Reps 10 10 10
Weight 20 20 35
Kettlebell Halo — 10 each direction
Reps 10 10 10
Weight 35 35 35
Chest-Supported DB Row
Reps 10 10 10
Weight 20 35 35

Floor Press — Add chains. Find a heavy single.
Reps 1 1 1 1 1
Weight 115 135 140 160 165
Pendlay Row
Reps 5 5 5
Weight 115 135 165

Hand over Hand sled pull
Tonnage: 4x50x225
Prowler Push
Tonnage: 4x50x225
Farmers carry
Tonnage: 4x60x53
Recovery
5 Way Shoulder Mobility
50 50

[djflift]

#OAF CON@CO: LSS-MAF30
Tabata AirBike: 8x20/10sec
LSS: @MAFRun 30mins
Seated DB Press: 3x10 @RPE2-3
DB Calf Raise: 3x10 @RPE2-3
Side Plank: 3x1:00

LSS: 2.53 mi
Distance
40:00
Time
15:49 /mi
Avg Pace
256
Calories

@TrainHeroic
July 25, 2024

Circuit — Tabata on the Bike or Rower 8 Rounds of :20 on/ :10 off -> 20cals

Seated DB Press @30lb bands
Reps 10 10 10
Weight 15 15 15

Calf Raise @50lb band
Reps 20 20 20
Weight 50 50 50

Side Plank — 1:00 each side
Time 60 60 60

[djflift]

#OAF D3: DE-UPPER/LOWER
Banded KB Swing: 3x12*
Banded GM: 3x15*
Leg Swings: 3x20*
Banded DL: 9x3 @30% bar +20% band
Banded CGBP: 9x3 @30% bar +25% chain
Lunge w/Trunk Rotation: 3x10ft*
Ring Dips: 3x6-10*
Banded Shrugs: 3x20*
Wheelbarrow/TrapBar Walks: 4x100ft
Foam Roll: 5:00

@TrainHeroic
July 25, 2024

Prep
Banded Kettlebell Swing
Reps 12 12 12
Weight 35 35 35
Banded Good Morning
Reps 15 15 15
Leg Swings
Reps 20 20 20

Banded Deadlift — Speed pulls.
Reps 3 3 3 3 3 3 3 3 3
Weight (%) 165 165 165 165 165 165 165 165 165
Strength/Power
Banded Push-ups — 20lb vest + 50lb band
Reps 3 3 3 3 3 3 3 3 3
Weight (%) 70 70 70 70 70 70 70 70 70

Accessory
Banded Shrugs @50lb
Reps 20 20 20
Strength/Power
Wheelbarrow Walk — If you don't have a wheelbarrow, then substitute for a farmers carry or sandbag variation
10x100 @EZLift Bars (camping prep)

[djflift]

CON@W5ESD: APEX-HILLS
APEX PREDATOR HILLS: @53/70lb KB AMRAP STRICT 20-min T/C

OR W2D7-Easy Run -> LSS: @MAFRun 30mins

@HollyRecArea - W02D7-Easy Run
2.12 mi Distance; 30:01 Time; 14:09 /mi Avg Pace

Zone 5 > 176 bpm • Maximum
0:00 0%
Zone 4 162 - 175 bpm • Threshold
0:00 0%
Zone 3 148 - 161 bpm • Aerobic
4:08 13%
Zone 2 134 - 147 bpm • Easy
12:00 39%
Zone 1 120 - 133 bpm • Warm Up
10:35 35%

[djflift]

#OAF W6@D1: ME-LOWER

Single-leg Kettlebell Deadlift: 3x10*
Lat Pull Downs: 3x20*
Front Foot Elevated Split Squat — Add in an ISO hold for :10 at the bottom: 3x10sec*
:*Superset

Split Stance Good Morning — Find a heavy double in each stance: 5x2
Ring Pull Up — Add Weight: 3x5-10
Bulgarian Split Squat: 3x10
Forward Sled Drag/Farmer Carry: 4x50ft

Recovery
Banded Anterior hip mobilization: 2-5min

TrainHeroic
July 28, 2024

Prep
Kettlebell Deadlift @single-leg
Reps 10 10 10
Weight 35 35 53
Lat Pull Downs @band
Reps 20 20 20
Weight 50 50 50
Front Foot Elevated Split Squat — Add in an ISO hold for :10 at the bottom
Reps 3 3 3
Height 9 9 9

ME-LOWER
Split Stance Good Morning — Find a heavy double
Reps 2 2 2 2 2
Weight 115 165 185

Accessories
Ring Pull Up — Go for 5-10 reps @30lb band
Reps 6 6 10
Strength/Power
Bulgarian Split Squat
Reps 10 10 10
Weight 35 35 35
Strength/Power
Forward Sled Drag — += grab a sandbag or some dumbbells to carry while you walk.
50ftx275 += 35/25 50ftx275 += 35/25

Recovery
Banded Anterior hip mobilization
2x1:00 @65lb band

[djflift]

#OAF W6@CO: #MAFRun
• Warm-up += Z2, 5 minutes.
• Run in Z2, easy pace, 15 minutes.
• Cool down, 5 to 10 minutes.

2.58 mi Distance; 37:02 @17/20 jog/walk;
4.2 mph Avg Speed; 155 Cals; @RPE3

[djflift]

#OAF W6@D2: ME-UPPER
Bottom Up KB Press: 3x10*
DB Overhead Tricep Extension: 3x10*
Med Ball Chest Pass: 3x10*
Catalyst Oly Warm Up: 1x
:*superset

Split Jerk: 5x1 += 1RM
Pendlay Row: 3x5*
:*heavier than last week

DB Hex Press: 3x10
Spider Curls: 3x10
Overhead Cross Body Tricep Extension: 3x10

Seated Hand over Hand sled pull: 4x50ft*
Prowler Push: 4x50ft*
Farmers carry: 4x50ft*
:*superset

Recovery
5 Way Shoulder Mobility: 2x

@TrainHeroic
July 30, 2024

Prep
Bottom Up KB Press
Reps 10 10 10
Weight 18 18 18
DB Overhead Tricep Extension — 10 each direction
Reps 10 10 10
Weight 35 35 35
Med Ball Chest Pass
Reps 10 10 10
Weight 20 20 20
Prep
Catalyst Oly Warm Up
1

Split Jerk — Find a heavy single.
Reps 1 1 1 1 1
Weight 65 115 135 165 165
Strength/Power
Pendlay Row — Get a bit heavier than last week
Reps 5 5 5
Weight 155 165 175

Accessory
DB Hex Press
Reps 10 10 10
Weight
Spider Curls
Reps 10 10 10
Weight
Overhead Cross Body Tricep Extension
Reps
Weight

Strength/Power
50 50 50 50
Prowler Push
50 50 50 50
Farmers carry
4x60ftx60/53
Recovery
5 Way Shoulder Mobility
2

[djflift]

#OAF W6CON@CO: LSS-MAF30
Suicide Sprints: 3x100ft
LSS: @MAFRun 30mins
Seated DB Power Clean: 3x10 @RPE2-3
Single-leg Glute Bridge: 3x10 @RPE2-3
L-Sit: 3x1:00

[djflift]

#OAF W6@D3: DE-UPPER/LOWER
DB Front Rsise: 3x12*
Air Squat: 3x12*
Leg Swings: 3x20*
Banded DL: 9x3 @35% bar +20% band
Banded CGBP: 9x3 @35% bar +25% chain
Lunge w/Trunk Rotation: 3x10ft*
Ring Dips: 3x6-10*
Banded Shrugs: 3x20*
Wheelbarrow/TrapBar Walks: 4x100ft
Foam Roll: 5:00