comment 0

DeSapio 02-19-19

5 Rounds

Jacob’s Ladder x 100 feet

Walking Lunges x 20 (each leg)

5 Rounds

Jacob’s Ladder x 100 feet

Push Ups x 20

5 Rounds

Jacob’s Ladder x 100 feet

Pop Squats x 20

5 Rounds w/ Buddy

Jacob’s Ladder x 20 calories

Plank/Core exercise until buddy hits 20 calories then switch

comment 0

LaBrake 02.19.2019

Torokhtiy Week 3 Day 2

lower body a little tight from yesterday.

Stretched and rolled out for a while
good Mornings + pull ups and hanging

Hyper Extensions: 8 @ 35, 3 x 8 @ 65
Power Snatch: 2 x 3 @ 95, 2 x 2 @ 115, 3 x 2 @ 135
Jerk: 2 x 3 @ 135, 3 @ 155, 3 @ 165, 2 x 3 @ 180, 2 @ 190, 2 x 2 @ 205, 1 @ 215, attempted 1 @ 230 but failed
Box Jumps: 4 x 8 @ 36 in

 

stretch + sauna

comment 0

Tiemann Run 2.19.2019

Wrist still hurts. Pissed.

Standard Warmup

5 min row

40 arm raises

5 arm circles

 

Set

2 x SA Lat pulldown 45/70

15 x DB chest fly’s 22.5

10 x chest press 22.5

Then

3x

10 x back/oblique extensions 45/52.5

10 x incline sit ups 45

15 x Lat pulldowns 100

cool down

Ab set w/ plank

500 m swim

 

comment 0

Davlantis workout 2/18/19

Warmed up with a ton of mobility work after sitting around for a few days

4 x 8 DB bench WU

3 x 8 DB incline bench WU

Bench pyramid: 10, 8, 5, 3, 5, 8, failure

3 x 12 skullcrusher

3 x 8 Incline bench

3 x 15ea 2-position DB extension

2 x 3 x 12 cable flys

comment 0

LaBrake 02.18.2019

Torokhtiy Week 3 Day 1

arms were feeling exceptionally tight, not used to this much upper body focused work. but i got loose quickly during the muscle snatch portion, this week is going to very tough.

rolled out

snatch balance, good mornings, snatch press all with the bar.

Hyper Extensions: 10 @ 35, 2 x 8 @ 65
Muscle Snatch: 2 x 4 @ 45, 2 x 4 @ 65, 2 x 4 @ 75
Snatch Pulls: 3 @ 93, 2 x 3 @ 110, 3 @ 115, 3 x 3 @ 150
Hang Cleans: 2 x 3 @ 135, 2 x 3 @ 155, 4 x 2 @ 185
Front Squat: 3 @ 135, 3 @ 155, 2 x 3 @ 185, 2 x 3 @ 205, 2 x 2 @ 220

Abs: 3 x 15 ea (Straight leg sitties, butterfly sitties, hollow rocks)

comment 0

LaBrake 02.16.2018

Torokhity Week 2 Day 6

roll, some stretching, typical KB warm up + some pull ups

Hyperextensions: 3 x 8 @ 45
Snatch: 3 @ 75, 2 x 3 @ 95, 2 @ 110, 2 x 2 @ 135, 2 @ 145, 2 x 1 @ 150
Clean and Jerk: 2 x 2 @ 135, 2 x 2 @ 155, 1 x 1 @ 185, 2 x 1 @ 195

stretched out because I was in pain

then

10 min on the bike

ladder 1-5 on each side of a clean and press then a clean and step up @ 24kg
ladder 1-3 on each side of a clean and press then a clean and step up @ 32kg
ladder 1-3 on each side of a clean and press then a clean and step up @ 40kg (only did 1 press per arm, too heavy)