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DeSapio 09-19-18

Gym has been on some shitty hours due to hurricane Flo so had to make it a relatively quick one (again)

Pull-Up Ladder 1-6-1

4 Rounds:

Deadlift x 5 @155

Push Press x 5 @155

Back Squat x 5 @155

Reverse Lunge x 5 each leg @155

Row x 25 cals

Ski x 25 cals

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DeSapio 09-18-18

Gym has been on some shitty hours due to hurricane Flo so had to make it a relatively quick one

3 Rounds:

Ski x 20 cals

Double KB swing x 10

Double KB snatch x 10

Double KB front squat x 10

Double KB clean/press x 10

Double KB push-ups x 10

KB bent over row x 10

Med ball toss x 10

Ski x 20 cals

 

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LaBrake 09.18.18

A former SeaLabber improved his time in the 4000m row so I had to put him back in his place.

1000m warm up

4000m row for time – 15:00.5 (1:52.5 pace) (not fast by a global standard but pretty dang good for a keyboard warrior like myself)

500 cool down

ab wheelies

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Bishop Workout 09/18/18: I’M LAZY

I’ve been doing a 4 week Ace’s Body by Jordan Stanley program – In week three.

Day #1

Warm up .5 mile run/back petal/ criss-cross

Complex 1

-DB Jump Squat 3×8

-SL Squat 3x6ea

-Sumo Squat reach 3×6

Complex 2

-Hang Clean 1×4 3×2

-Ab Wheelies 3×20

-Wall Slides 3×8

Complex  3

-Back Squat 1×8 1×5 3×3

-DB Incline Bench 3×8

Complex 4

-2 DB SLDL 3x6ea

-DB Combo Bench 3x4ea

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Tiemann Run 9.18.2018

5.83 Miles 54 minutes 26 seconds

9:20/mile

Didn’t intend to run so slow, but after I saw my first mile split I just decided to keep it chill. I did some leg work and went for an evening mountain bike ride the day before so there was not much sense in pushing it.

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DeSapio 09-17-18

Swim

10 x 100 combat side stroke

Bench

155 x 15

185 x 12

205 x 10

225 x 7

225 x 5

225 x 5

225 x 5

Strict Press

100 x 5

105 x 5

115 x 5

125 x 5

130 x 5

Squat

225 x 10

245 x 8

265 x 8

285 x 6

305 x 4

Clean-Front Squat-Press

5 x 5 @135lbs

Deadlift

4 x 10 @265lbs

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LaBrake 09.17.18

Lunch Time Burner. I’ll probably be sore.

LEGend day.

typical warm up 3 rounds 10 kb swings, 3 deep prying goblet squats, hip stretch, quad stretch, 4 halos kneeling halos each side 3 paused pull ups.

30-20-10 Back Squat @ 135 lbs

30-20-10 Gluteus Bridge @ 25 lbs

30-20-10 KB swings @ 24 Kg

2 rounds 10 ab wheelies 10 push uppies

took me about 40 min.