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Burger 9/21/20

Lunch – (5k row)
2000k
3 min rest
1500k
3 min rest
1000k
3 min rest
500m

Back Squat –
x 10 – 135#
x 5 – 185#
x 5 – 255#
x 5 – 255#
x 5 – 255#
x 5 – 255#
x 5 – 255#

Push Press –
x5 – 135#
x5 – 155#
x5 – 175#

Pull Ups – 8 x 8-10
Bicep Curls – 5 x 15

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Wickes 8/15

This was a b

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of

Pull-ups

KB Goblet Squat

KB Clean + Press each arm

Pushups

DB curls each arm

Burpees

Totals 100 reps of each exercise, took forever. Took a page out of Tim Kennedy’s book for this one with the ladder rep scheme

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Tiemann Workout 9.14.2019

I’m back. Mostly because I am heavy and need accountability buddies, and also because I joined the SeaLab rowing team. Currently 235 lbs, last week was the heaviest I have ever been and I need to lose weight so I don’t hurt myself running.

Okay done whining, here’s the workout:

Warm up 5 min row

3 x

SL box step ups x 10 each

Banded squat walk

Full stack weighted crunches x 15

3x

15 x pulley bench

10 x incline sit ups w/ twist (20 lb med. ball)

3x

10 x american KB swing (50 lb)

10 x KB squat (50 lb)

10 x SA KB snatch (40 lb)

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DeSapio 09-09-20

50lb DB

DB Snatch x 10

Burpee Box Jump Over 36″ x 15

DB Snatch x 20

Burpee Box Jump Over 36″ x 15

DB Snatch x 30

Burpee Box Jump Over 36″ x 15

DB Snatch x 40

Burpee Box Jump Over 36″ x 15

DB Snatch x 50

Burpee Box Jump Over 36″ x 15

Supposed to be 20 min time cap. Nah son finished just under 22min