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DeSapio 09-20-19

6 Way Barbell Complex @ 132: 4 rounds

Deadlift x 6 + Bent Over Row x 6 + Hang Clean x 6 + Front Squat x 6 + Push Press x 6 + Back Squat x 6 + PushUp x 20

Thruster @ 45lb bar x 100

Wall Ball @ 20lb x 100

 

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Bishop 9-17-19

Dynamic W/U

50 pull ups

Then:

Press 5×5 @ 65,95,115,135,155

Press 5×4 @ 135

Then:

4×15 DB single arm row @ 65

4×15 barbell row @ 100

Then:

3 rounds KB farmers carry around the gym @ 50#/ SOTS + OHS @ 10# KB bottom up

Then:

50 pull ups

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DeSapio 09-17-19

DT @ 154lbs 5 Rounds for time – 14:00

Deadlift x 12

Hang Clean x 9

Push Jerk x 6

3 Rounds

Snatch @ 88lbs x 5

PullUp x 10

Toes To Bar x10

Core w/ 30lb med ball

Leg Lift x 40

4 Count Flutter x 20

Toe Touch x 30

2 Count V-Up x 20

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DeSapio 09-16-19

AM: 4 mile run (32:09)

PM:

Gym Jones Workout

Clean + Front Squat + Hang Clean @ 154lbs

One triplet every 30 seconds for 10 min

“Those Burpees Suck”
PullUp x 10

KB Swing @ 53lbs x 20

Box Jump x 30

PushUp x 40

SitUp x 50

Burpee x 60

PullUp x 10

Then:

4 x (30 sec work/ 30 sec “rest”) Push Press @ 35lb KBs

“Rest” in OH position

Then:

3 x 10 Straight Leg DL @ 220lbs

Then:
3 x 2 (each side) Single Leg DL @ 154lbs