Charon's Obol

Training Training Logs
241

12/18/25
TB Alpha (4/4)
Cable Crunch 4 x 10^ - 170
Anti Rot 3 x 25^ - 30

Asst. GHR 3 x 8 - 40 (3)
Strict Halo’s 3 x 10^ - 16kg
Lat. Lunge 2 x 8^ - 80
Inc N Grip Bench 2 x 10 - 70
*Neg EZ Curls 2 x 12
*Farmer Walks

Ergo x 10:45 x 12

2 Likes
242

12.20.25
TB Brave (4/4)

Wtd Plank (45) 3 x 30^
Hang Knee Raise 3 x 12^

TBDL 5’s (w4)
Pull Ups (w4.2)
led 2^ x 440
Back Ext 2 x 15^
Dead DB’s Rows 2 x 8 - 105^
*Lu Raises 2 x 15^ - 12.5
*TRX Tri 2 x 12

TM x 20

2 Likes
243

12.22.25
TB Charlie (4/4)

Cable Crunch 4 x 10

Glute MC(24) 3 x 8 - 150
Pull Ups (w4.3)
SLRDL 2 x 8/e - 50
1A Cable Row 2 x 8
*R. Delt 2 x 12
*Prone Curls 2 x 12

TM 15m

2 Likes
244

12.24.25
TB Alpha (1/3)

Cable Crunch (24) 4 x stack
BL GHR 3 x 12 - too mas
Fly 2 x 12
Strict Halo 3 x 12/e - 35^
Split Sq - Switch

  • Curl 3 x 8
  • Hammer 3 x 8

TM x x x

2 Likes
245

12.26.25
TB Bravo (1/3)

Cable Cr 3 x 10 - switch
TBDL (W5 3’s)
Pull Ups (W5.2)
Hammer Row 2 x 12
Zercher GM 2 x 12 - 85^

  • Banded Lat Raise 2 x 12
  • Tri PD’s 2 x 12

xx

2 Likes
246

12.29.25
TB Charlie (1/3)

Ab Wheel 3 x 10^
Pull Ups (W5.3) - Miss
Hvy Swings 3 x 12 - 32kg
Std Row 3 x 12
SLRDL 2 x 12 - 45

  • R. Delt 2 x 12
  • Hammer Curls 2 x 12

Ski Erg x 12

2 Likes
247

12.31.25
TB Alpha (2/3)

Decline Sit Ups 3 x 10 +25
SHELC 3 x 15
Fly 2 x 12
Strict Halo 3 x 12/e - 40
Bkwd Sled 3 x

  • Drag Curl 2 x 12
  • Hammer 2 x 12
    TM 15m
2 Likes
248

1.2.25!
TB Bravo (2/3)

Cable Cr 3 x 10 - 175
TBDL (W6 531’s)
Pull Ups (W6.1)
Hammer Row 2 x 12
Zercher GM 2 x 12 - 90^

  • Banded Lat Raise 2 x 12
  • Tri PD’s 2 x 12

x

1 Like
249

1.4.26
TB Charlie (2/3)

Ab Wheel 3 x 10^
Pull Ups (W6.2) - Miss
Hvy Swings 3 x 12 - 32kg
Std Row 2 x 12
SLRDL 2 x 12 - 45
R. Delt 2 x 12
Hammer Curls 2 x 12

Ski Erg x xx

2 Likes
250

1.7.25 U1 (1/4)
Need more recovery b/t lifts.

Cable Crunch 3 x 10^ - 170
KB Snatch 3 x 5/e - 16kg^
Std Row 3 x 6^ - T170 (3)
Fly’s MC 3 x 8^ - 105
Wide PD 3 x 6^ - T180 (5)
Strict Halo’s 2 x 8 - 16kg
*Cable Laterals 2 x 10^ - 20
*Inc Curls 2 x 10^ - 25
*OH Ext 2 x 10^ - T90

TM x 20m

1 Like
251

1.9.26 L1 (1/4)

Leg Raises 3 x 10^
Lat Jump 3 x 5/e
TBDL - 5’s
Asst GHR 3 x 6^ - 30v
VS Shelc 2 x 10 +10
1DB Step Up 2 x 10 - 24kg
Forearm Work

Ergo 10:45 x 10

1 Like
252

1.12.26 U2 (1/4)

KB Swings 4 x 5 - 24.2/32.2
Cable Crunch 3 x 11^ - 175
P Row 2 x 8^ - 185
Inc. DB Bench 3 x 6 - 60, 65.2^
WG PD 2 x 8
DB Press 3 x 8 - 45, 50.2^
*Inc Curl 2 x 11 - 25
*Skull Cr 2 x 10 - 25
*FacePulls 2 x 10 - 95
TM - 15

1 Like
253

1.14.26 L2 (1/4)

Ab Wheel 3 x 10^
Lat Jumps 4 x 5
Back Ext 3 x 8
Sled Push 3 x 4L - 300
Zercher GM 2 x 8^ - 105
Lat Lunge 2 x 8^ - T60
*Forearms

Ergo 10:45 x 13

2 Likes
254

1.7.25 U1 (2/4)

Cable Crunch 3 x 11^ - 170
Std Row 3 x 6^ - T170 -7,7,8
Fly’s MC 3 x 8^ - 105 - 9,9,10
Wide PD 3 x 6^ - T180 (5) - 7,7,8
Strict Halo’s 2 x 9 - 16kg
*Cable Laterals 2 x 11^ - 20
*Inc Curls 2 x 11^ - 25
*OH Ext 2 x 11^ - T90

TM x 15m

1 Like
255

1.14.26 L2 (2/4)
Swap - 24

Cab Crunch 3 x 12
Lat Jumps 4 x 5 - x
Back Ext 3 x 10^
Sled Push 3 x 2L - 400 (24)
Zercher GM 2 x 10 - 115^
Lat Lunge 2 x 10 - T60^
*Forearms

TM x 15m

2 Likes
256

1.20.26 U2 (2/4)

KB Swings 4 x 8 - 24.2/32.2
Cable Crunch 3 x 12 - 175^ (10)
P Row 2 x 10 - 185^ (8)
Inc. DB Bench 3 x 8 - 65^ (6)
WG PD 2 x 10
DB Press 3 x 10 - 50^ (8)
*Inc Curl 2 x 12 - 25^
*Skull Cr 2 x 12 - 25^
*FacePulls 2 x 12 - 95^
TM - 15

1 Like
257

1.22.26 L1 (2/4)

Leg Raises 3 x 10^
Lat Jump 3 x 5/e -x
TBDL - 3’s
Asst GHR 3 x 8 - 25v
VS Shelc 2 x 12 +10
1DB Step Up 2 x 10v - 65^
Forearm Work

Ergo 10:45 x 10

1 Like
258

1.23.25 U1 (3/4)

Cable Crunch 3 x 10^ - 175
Std Row 3 x 8v - T170^
Fly’s MC 3 x 8^ - 105 - 9,9,10
Wide PD 3 x 8v - 180^ (5)
Strict Halo’s 2 x 10/e - 16kg
*Cable Laterals 2 x 12^ - 20
*Inc Curls 2 x 10^ - 30
*OH Ext 2 x 10^

TM x 15m

1 Like
259

1.14.26 L2 (3/4)
Swap - 24

Cab Crunch 3 x 12
Lat Jumps 4 x 5 - x
Back Ext 3 x 12^
Sled Push 3 x 2L - 405 (24)
Zercher GM 2 x 8^ - 125^
Lat Lunge 2 x 8^ - T65^
*Forearms

TM x 15m

2 Likes
260

1.27.26 U2 (3/4)

KB Swings
Hang Leg Raise 4 x 10
P Row 2 x 10 - 185^ (8)v
Inc. DB Bench 3 x 6^ - 70
WG PD 2 x 10 - 175
DB Press 3 x 8^ - 55
*Inc Curl 2 x 10^ - 30
*Skull Cr 2 x 10^ - 30
*FacePulls 2 x 10^ - 100
TM - 15

1 Like