Cock cock cock

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14jul

Dead lift peak
180 x 1 double overhand
200 x 1 straps
220 f
200 x 1

Shit week, tired af. Dammit.

 

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22jul

Squat
140 x 3

Bench
70 x 10 x 4
+ 8 pullups

Farmer carries
Up to 80kg + sled per hand x 30m x 2

Been out camping all week just doing a bit of whatever

 

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31jul

bench
75 x 8 x 4 sets

seated db press

abs

 

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1aug

Sprint
400m x 4

 

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2aug

Incline bench
60 x 5 x 5

Pullup
Dips
Rd cable flyes

 

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4aug

Deadlift
140 x 5 x 5

 

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5aug

Run 45min

 

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6aug

Bench
80 x 5 x 5

Db press, abs, cable flyes

 

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7aug

Squat
100 x 5 x 3

Front squat
80 x 5 x 3

Ohp
50 x 5 x 5

Pullups, arms

 

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9aug

Run
35 min

 

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10aug

deadlift
150 x 5 x 3

bench
82 x 5 x 5

1arm rows, shoulders

pretty sure i pulled a hammy a couple weeks ago feels like banjo strings back there.

 

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13aug

Squat
140 x 3
Front
80 x 5 x 5

Ohp
52.5 x 5 x 5

Abs, arms

 

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26aug

2kn row 7:30

Deadlifts
120 x 8 x 4
20 cal assault bike after each set

 

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28aug

100 cal assault bike, 10 floor press, 10 heavy ball
90 cal, 10, 10
80, 10, 10
Etc down to 10 cal
1:02

 

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29aug

Run 30 min

 

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30aug

Deadlift
140 x 4 x 5

Bench
80 x 4 x 3

 

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1sep

Squat
160 x 1
80 x 20

Bench
80 x 5 x 5

Arms

Tire flip 50m, 20 sledgehammer, 15cal AB x 5

 

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4sep

Metcon 35 min
Assault bike, kb, light deadlifts, pullups etc

 

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5Sep

Bench close grip
70 x 8 x 4

Db seated ohp, lots of rows, abs

 

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6sep

Deadlift
170 x 6