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DeSapio 08-21-19

AM:

3 mile run (23:30)

1.50 mile run (11:21)

PM:

Squat

225 x 10

245 x 10

255 x 10

265 x 8

Bench

135 x 10

185 x 8

205 x 7

215 x 5

225 x 5

235 x 5

245 x 5

255 x 5

265 x 5

275 x 1 (almost got 2 dammit)

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Bishop 8-20-19

Dynamic W/u

Then:

3×10 shoulder dislocate

3×10 front raise @ 25# DB

3×10 lateral raise @ 10# DB

3×10 reverse fly @ 10# DB

Then:

3x(1-6) pull up ladder

3x(1-6) push up ladder

Then:

10×10 bench press @ 95#x6, 115×4

Then:

4x(30sec on/30 sec rest in OH) Press

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Bishop 8-19-19

Dynamic W/u

Then:

2×5 wall Squat

2×10 back squat

2×5 KB squat

2x20m lunge

Then:

5×3 back squat 185,205,225,245,245

Then:

6×1 pause squat 245,245,255,255,255,255

Then:

Five rounds of 5x KB front rack squat @ 2 60lb KB + farmers walk

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DeSapio 08-20-19

DT 5 Rounds @ 154lbs

Deadlift x 12

Hang Clean x 9

Push Jerk x 6

10 min rest

3 Rounds DT @ 154lbs

2 Rounds

Suitcase Carry @ 80lb KB x 50 meters each arm

KB Swing @ 62lbs x 20

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Burger 8-19-19

Im engaged now, have to get the wedding bod.

Soldier of Steel – Gym Jones

Warm up – 8 min row Easy Pace.

3x 5 WALL SQUAT
3x 20 AIR SQUAT
3x 10 JUMP SQUAT
3x 20 WALKING LUNGE

4x 30/30 FROG HOP
Rest
4x 30/30 SPLIT JUMP
Rest
4x 30/30 BURPEE

Cool down with a 10 Min run.

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LaBrake 08.17.2019

Saturday Morning Pep Up

Warm up!!

Some light OH pressing

Get ups + pull ups

10 min partner workout

15 ball slams @ 40, 15 KB swings @ 106

FLR during partner work

Finish with 400 m run