comment 0

LaBrake 11.16.18

Smolov base 1 (week 3) day 4

Standard warm up

10×3 235 back squat

3×5 DB bench @ 80

3 x 5 barbell row @ 135

15 rounds @:30 @ 135 – DL/Clean/power clean/squat/push press

Stretch

 

 

 

comment 0

DeSapio 11-16-18

EMOM 10 min:

10 reps goblet squat @80lbs

Incline DB Bench/Burpees @ 50lbs:

10 reps bench/1 burpee

9 reps bench/2 burpees

8 reps bench/3 burpees

7 reps bench/4 burpees

6 reps bench/5 burpees

5 reps bench/6 burpees

4 reps bench/7 burpees

3 reps bench/8 burpees

2 reps bench/9 burpees

1 rep bench/10 burpees

EMOM 20 min (alternate exercises each minute):

5 or 6 x Bulgarian split squat

10 hamstring curls on GHB machine

Cool down:

5-7 min stationary bike

comment 0

DeSapio 11-15-18

“Girl Farts”

1000m row

10 renegade row manmakers

900m row

9 renegade row manmakers

800m row

8 renegade row manmakers

700m row

7 renegade row manmakers

600m row

6 renegade manmakers

500m row

5 renegade manmakers

400m row

4 renegade manmakers

300m row

3 renegade manmakers

200m row

2 renegade row manmakers

100m row

1 renegade row manmakers

Renegade manmaker = Burpee-pushup-rows-squat-thruster

comment 0

LaBrake 11.14.18

smolov base 1 (week 3) day 2

Standard warm up plus windmills and pull ups

1×20 @ bar

1×7 @ 135

5×7 @ 205 back squatties

3×10 barbell row @ 135

2000m row (was pathetic)

Some stretching and ab wheelies

 

comment 0

LaBrake 11.13.18

Smolov Base 1 (Week 3) Day 1

quickie this evening, work was long.

standard warm up + some windmills and pull ups

4 x 9 @ 195 Back squat 

3 x 6 DB bench @ 80

stretched after dinner

comment 0

DeSapio 11-13-18

Warm up:

12 min KB Complex @ 35# 1 min of each exercise:

1 arm swing (Right)

Figure 8 (Right to Left)

1 arm swing (Left)

Figure 8 (Left to Right)

Clean/Press (Right)

Slasher to Halo

Clean/Press (Left)

Slasher to Halo

Snatch (Right)

Lunge (Right w/ KB in left hand)

Snatch (Left)

Lunge (Left w/ KB in right hand)

Power Endurance:

Palin in 2012!: For Time

Run x 400m

TGU x 10 (each hand)

Jump Lunges x 40 (20 each)

Run x 400m

TGU x 7 (each hand)

Jump Lunges x 30 (15 each)

Run x 400m

TGU x 5 (each hand)

Jump Lunges x 20 (10 each)

Run x 400m

TGU x 3 (each hand)

Jump Lunges x 10 (5 each)

Time- 30:26

5 Rounds: not for time but just wanted to keep track.

Pull-up x 5

Dip x 10

Push-up x 15

Time- 10:14