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LaBrake 05.21.18

30 min of middle split training from gymnastics bodies program

KB warm up + push ups

4 x 5 KB front squat (1 32, 1 28 kg bell because jabronies on the rack.)

1×5 @ 185

2×3@225

1×1 @ 235

1×1 @ 245

1×1 @ 255, nailed it this time, EZ money

1×5 @ 225 back squat for funsies

1×10 @ 135 back squat with an extended bottom pause for funsies

5×5 pull ups

4×5 DB bench 3 rounds with the 80s, 1 with the 85s

2000m row (intended to do a 5k but was low energy so i called it quits)

 

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LaBrake 05.20.18

Weekend run on the road. shins feel okay today, so hopefully can get some good treaddy mileage in this week.

 

4.00 miles, 36:45, 9:10 pace ish. Tried to keep it under control the first half because my cardio shape is much better than my leg shape. a tough combo when trying to get back into running. mile 3 was 8:25 i think.

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LaBrake 05.17.18

Rolled out my legs and back

Hit the KB complex warm up + pull ups

Deadlift 10×135, 8×225

15 doubles One every :40 @315, had to take a break on the 11th one then 13-15 I did singles was too hard .

4x750m row @ 1:30 rest, last one hurt

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Wickes Workout 5/16

I am now a huge pussy when it comes to Olympic lifts. Going to regain my manhood and do more cleans etc. This was more cardio than anything really.

[Clean circuit 4 rounds. 135 for all reps, don’t drop bar until completion of round. 1 round = 3x through the following:

1 full clean from floor

1 clean from below the knees

1 clean from the hips, then split jerk]

 

1 clean from floor @155

1 clean from floor @185

1 clean from floor @195

1 power clean from floor @205

 

Snatch balance:

4×4@105

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Wickes Workout 5/15

Shoulders and arms

 

Seated DB OH press

1×10@50

1×8@55

6×6@65

 

Superset Curls/DB lateral raises

6×6@70

5×10@25

 

Rope Tricep pushdown

4×15

 

Superset incline curls/single arm OH DB tricep extension

4×10@30

4×10@30

 

hypertrophy burnout superset 4x thru:

AMRAP single arm reverse curl

AMRAP single arm tricep pushdown

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Wickes Workout 5/14

Chest and back

BB Bent over Row/10 push-ups between first 6 sets
4×6@165
2×4@185
2×10@135

Bench
5@145
5@170
5@190

1@215
1@235
1@245
AMRAP@145

Superset neutral grip lat pulldown/inclined DB chest fly
4×10
4×10@25

Traps

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Davlantis workout 5/16/18

Havent posted anything in a while, since I’ve returned to the wet side recently. Swimming at 5am at Castle has been an experience for sure. My first day in was the day we switched to long course. The intervals we’re not converted.

Today was around 3000m total. Pretty long mixed stroke/kick warm up and an IM main set:

4 rounds:

100 IM @ 2:00

2 x 25 specialty stroke @ :30

50 free @ 1:00

That was followed up with a 600m kick set and a cool down.