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Bishop 7.1.20

.8 Mile run


3 rounds:

15 front band raises

10 rows with umbrella weight (I want to say it is 100lbs, but idk)

15 leg lifts

20 A skips

60 alt foot jump rope


another .8 mile run


Also my wife and I have painted 10 gallons so the delts are thicc.


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LaBrake 07.01.2020

Happy Canada Day.

yesterday i did some light rowing and then a bunch of stretching.

Today I did a 5k sub max but ended up killing myself on it because i couldnt control my pace at a higher rate. was out in the first half averaging 1:47 but crawled home at a 1:53 ish pace with a maxed out heart rate.

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Bishop 6.30.20

1.5 mile run. Finally found a decent route in my new hood.

3 rounds:

10 ab wheelies

10ea SA band press

10ea SA band curl

10ea SA band tricep extension

10 front pulls

10 back pulls

60x alt foot jump rope

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LaBrake 06.29.2020

Dint do anything all weekend and was stiff as crap this AM

AM 6x1k slow @ r20 1:30 rest avg 1:59 pace

PM 1k row then 5×5 of SA KB Press, back squat, pull ups, ab wheelies

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Bishop 6.26.20

.5 mile run that turned into a sprint because rain.

4 rounds:

10 ab wheelies

10 alt pistols

5ea SA band press

10ea band tricep extension

50x jump rope

SA over head walk with 30lbs

3ea OAP

10 leg lift

5ea grip trainer

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Bishop 6.25.20

1.6 ish mile run. The loop in my new neighborhood is .8 miles according to my wife’s running app. So I did two of those. #1 was warm up base, #2 was a build

Then 3 rounds:

10 ab wheelies

5ea SA Band press

10 alt pistols

5ea incline OAP

50x jump ropes

10 SA band curls

10 SA band extensions

One arm push up Progress update: at the beginning of quarantine I was using a chair for incline OAPS, then a stepping stool/yeti cooler (sometimes strict some times with on extended arm). Now today I used two 1.5” boards. Soon enough I should be doing non-assisted one arm push ups. Pistols also have become much easier. I was already somewhat proficient, but will probably start trying out weighted pistols. Thanks comrade Pavel for your guidance and grease.

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LaBrake 06.24.2020

AM: 500m warmup 30 min EZ row avg pace 2:00, rate 22, avg hr 75% (7500m)

PM: 4 x 500 ez row w/ stretching then 5×5 Squat @ 145, 5×5 Press @ 24kg, 5×5 pull ups, 5×5 ab wheelies

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LaBrake 06.23.2020

It Me.

been cheating on the Lab by posting in my rowing facebook group. but if you didnt blog it, did you even work out????

I have been rowing my ass off the past 6 weeks or so. usually >40K a week and it continually increases. I was also doing snatches for a while but i stopped that because its too hot in the Sea Lab and i cant hang on the the bell.

This week i’m getting back to some strength movements thats going to consist of squats, swings, presses, pull ups and ab wheelies.

So yesterday I did a 10K row in the AM then 5×5@135 Squats then 5×5 presses @24 and 5×5 pull ups. Sadly I am sore from it… I am going to continue to add weight to the squat until i hit 225.

Today I did 4k, 3k, 2k, 1k with 4 min 3,2,1 rest in the AM then in the PM some heavy swings and some arms and ab wheelies.