Charon's Obol

1/21/25 TB-A VOL. (1/4)
Still healing.

MB Throws 3 x 8 - 10#^S

Inc DB Bench T6 - 85, 2 x 6 @ 90% - 75
Std Press 3 x 10 - 45, 55, 60*
Push Ups 2 x AMRAP
DB RDL 3 x 10 - 90, 95, 100*
SB Shelc 3 x 10 - *Limited
DB Lat 2 x 12, 1 x 12 - ROM+
OH Tri Ext 12, 10, 8

TM x 20m

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1/25/25 TB-B VOL. (1/4)
Still healing.

MC Squat T6 - 105/e, 2 x 6 - 95/e
DB D.S. Row 3 x 10 - 100^
1 DB Step Up 2 x 10 - 55^
PDā€™s 3 x 10
St. Arm PD 2 x 12
Curls 12, 10, 8
Forearm Twerk

Airdyne Sprints

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1.27.25 TB-C VOL. (1/4)
Still healing. Almost there.

MB Axe Chops 3 x 4/e - 8#
BL GHR 3 x 10
TBDL 1 x 2 - 335, 3 x 3 - 275
Std Press 3 x 10 - 50, 2 x 65*
1DB Inc Bench 3 x 10 - 50, 2 x 60*
Supermans 2 x 12

DB Lat Raise 3 x 12 - 20, ROM x 12 - 15
TRX Tri Ext 3 x 12

TM

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1.28.25 TB-D VOL. (1/4)
Almost there.

Hanging Knee Holds 4 x 3 x 10ā€™s
KB Swings 3 x 8 - 50
P. Row T6 - 225, 2 x 6 - 205
MC Hi Row 3 x 10 - 95/e
DB Lat Lunge 2 x 10 - 60^
Bkwd Sled Drag x 10Lā€™s @ 350
Leaning DB Curls 3 x 12
Wrist Curls 3 x 15

Airdyne Lactic Intervals 10/40 (60) x 8

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2/1/25 TB-A VOL. (2/4)

Hang Kn Raises 4 x 10
MB Throws 3 x 8 - 10#^S

Inc DB Bench T6 - 90, 2 x 6 @ 90% - 80
Std Press 3 x 10 - 55, 60 x 2
Push Ups 2 x AMRAP
DB RDL 3 x 10 - 90, 100 x 2
SB Shelc 3 x 12
DB Lat 2 x 12, 1 x 12 - ROM+
OH Tri Ext 12, 10, 8

TM x 20m

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2/3/25 TB-B VOL. (2/4)
Kn Ab Wheel 4 x 10

MC Squat T6 - 115/e, 2 x 6 - 105/e
DB D.S. Row 3 x 10 - 105^
1 DB Step Up 3 x 10 - 60, 65, 70^
PDā€™s 3 x 10
St. Arm PD 3 x 12
Curls 12, 10, 8
Forearm Twerk

Airdyne Sprints 20/40 x 9

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2.5.25 TB-C VOL. (2/4)
Decline SU 4 x 10 - 50
MB Axe Chops 3 x 4/e - 10#
BL GHR 4 x 8 (32)
TBDL 1 x 2 - 355, 3 x 3 - 295
Std Press 3 x 10 - 60^
1DB Inc Bench 3 x 10 - 55, 2 x 60
Supermans 3 x 12
DB Lat Raise 3 x 12, ROM x 12
TRX Tri Ext 3 x 12

TM

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2.6.25 TB-D VOL. (2/4)
Hanging Knee Holds 4 x 3 x 10ā€™s
KB Swings 3 x 10 - 50
P. Row T6 - 235, 2 x 6 - 210
MC Hi Row 3 x 10 - 100/e
DB Lat Lunge 3 x 10 - 65^
Bkwd Sled Drag x 10Lā€™s @ 375
Leaning DB Curls 3 x 12
Wrist Curls 3 x 15

Airdyne Lactic Intervals 10/40 (60) x 9

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2/8/25 TB-A VOL. (3/4)

Hang Kn Raises 5 x 10
MB Throws 4 x 7 - 10#^S

Inc DB Bench T6 - 85 (7), 2 x 6 @ 90% - 75 (7)
Std Press 3 x 10 - 60
Push Ups 2 x AMRAP
DB RDL 3 x 10 - 100
SB Shelc 3 x 12
DB Lat 2 x 12, 1 x 12 - ROM+
OH Tri Ext 12, 10, 8

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2/15/25 TB-B VOL. (3/4)
Post Travel. Pretty Tired.

Kn Ab Wheel 4 x 10
MC Squat T6 - 115/e, 2 x 6 - 105/e
DB D.S. Row 3 x 10 - 100^
1 DB Step Up 3 x 10 - 65, 70.2^
PDā€™s 3 x 10
St. Arm PD 3 x 12
Curls 12, 10, 8
Forearm Twerk

Airdyne Sprints 20/40 x 8

1 Like