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Bishop 08/15/18

Hey guys, hope everyone is doing great; Personally, I am fantastic – It feels good to be back.

My work out today wasn’t structured. I dropped my 4runner off at the local welder for some frame work (little bit of a rust hole). Being that my wife was at work – I ran back home!

It was a little over three miles and I didn’t time myself. Nonetheless, I acquired a wonderful side stitch!

From the porcelain throne,

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LaBrake 08.15.18

UPPER BODY BLAST BY BRAD ™️. ALL UPPER BODY WORK MEANS ALL UPPERCASE LETTERS. NO IM NOT YELLING, JUST TYPING IN CAPITAL LETTERS .

 

ROLL STRETCH (EXTRA STRETCHING)

KB WARM-UP +3X3 PULL UPS

3 ROUNDS 5 DIPS, 10 ANTI ROTATES, 5 CHINS

LADDER 1-5 KB CLEAN AND PRESS + PULL UPS @ 24KG

LADDER 1-5 KB PRESS + PULL UPS @ 32 KG

3 ROUNDS OF 7 REPS DB BENCH SUPERSET W/ 15 REPS BENT OVER BARBELL ROWS @ 95

20 REPS DB BENCH @ 20LBS 20 CURLS X 2 NO STOPPING

LADDER 1-6 BENCH PRESS @ 135 15 SECONDS REST BETWEEN WACH “RUNG”

FLEX IN THE MIRROR

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DeSapio Workout 08-14-18

Long day of testing so I made this one short

25 Kcals rower

25 Kcals Ski Erg

25 Kcals rower

25 Kcals Ski Erg

Double KB Swings x 10

Double KB Snatch x 10

Double KB Front Squat x 10

Double KB Clean/Press x 10

KB Push Ups x 10

KB Bent Over Row x 10 each arm

Med Ball Toss x 20

25 Kcals Rower

25 Kcals Ski Erg

25 Kcals Rower

25 Kcals Ski Erg

Core

KB oblique Crunches 25 each side

4 Count flutter kicks x 25

4 Count leg lifts x 25

Toe Touches x 25

2 Count V-Ups x 25

Russian Twists x 25 each side

Bicycle Crunches x 100

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DeSapio Workout 08-13-18

3 Rounds

Ski Erg x 20 Kcals

Burpees x10

DB Bench x 10 each arm

KB Bent Over Row x 10 each arm

KB Farmers Carry x 50 yards

KB Swing x 20

KB Over The Head Carry x 50 yards

Med Ball Toss x 10

Ski Erg x 20 Kcals

Legs (Got the workout from this guy jtm_fit instagram, dude has some dope KB workouts)

4 x 4 KB Front Rack Squat Lunge Complex (Font Squat to Single Leg Reverse Lunge both legs)

4 x 5 KB Straight Leg RDL

4 x 5 KB Split Squats

Core

4 count flutter kicks x 25 (Med ball over head)

4 count leg lifts x 25 (Med ball over head)

Toe touches x 25 (Med ball over head)

2 count V-Ups x 25

Russian twists x 25 each side

Bicycle crunches x 100

 

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Tiemann Run 8.14.2018

3.29 Miles 29 minutes 32 seconds

8:58/mile

Just stretching my legs out. Planning on doing a long group run Saturday morning.

Also ran through a spider web the size of my torso. Nothing wakes you up like a quick freak out at mile 1, no matter how early or dark it is.

Glad to see everybody getting back on the grind.