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DeSapio 03-25-19

First time back in the gym after a month of copenhagen and chain smoking camel crush cigs in the woods of North Carolina…

30 min buddy AMRAP

Buddy 1:

10 burpees + 25 meter walking lunges + 10 burpees + 25 meter walking lunges

Buddy 2:

Rower until Buddy 1 finishes then switch

 

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Bishop workout 3/23/19

5/3/1 BTM Week 2 Day 2

Dynamic w/u

Deadlift 1×5 @ .65, 1×5 @ .75, 3×5 @ .85

Bench press 1×5 @ .65, 1×5 @ .75, 5×5 @ .85

DB Rows 5 sets of 10-20 reps

Curls 100 reps aka Brian Cushing Arm Day

(10x reverse curl, 10x incline curl, 10x preacher curl, 10x forehead curl, 10x forearm curl)x2

Stretches

P.s. Left my monitor at home

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Tiemann Workout 3.25.2019

Standard Warmup

5 min row

40 arm raises

10 arm circles

Set

3x

20 x DB Curl @ 30

10 x DB OH Press @ 30

10 x DB Back Fly’s @ 30

10 x DB Bench @ 50/52.5/55

10 x DB chest fly’s @ 22.5

10 x DB press @ 22.5

Then

3x

10 x weighted crunches/obliques 25/35/35

10 x back/oblique extensions 45

10 x incline crunch and twist 45

Cooldown

ab set

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Davlantis workout 3-23

Dipping the toes back into Olympic programs. Been feeling like I need more structure to be consistent.

Week 1 day 1:

Dynamic warmup and some time on the bike

Empty bar and PVC warmup to learn how to move again

5 x 2+1 clean and jerk worked between 135 and 165lb through the sets

3 x 3 clean pull @ 225lb

3 x 5 back squat @ 225lb

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Bishop workout 3/19/19

Heart rate monitor hated the Bluetooth today. So, I can’t share the stats.

531 BTM Week 2 Day 1

Dynamic w/u

Squat: 1×5 @ .65, 1×5 @ .75, 5×5 @ .85

Press: 1×5 @ .65, 1×5 @ .75, 1×5 @ .85, 1x AMRAP @ .65

Chins: 50

Pull aparts: 50

3×10 push ups, box jumps

Stretch