Dynamic W/u Then: Bench press – 1×5 165, 1×5 185, 1×5 205, 1×5 215, 1×5 225 Bat wings – 2×5 10sec hold @ 60# KB One arm press – 2×2-3-5 53# Barbell Complex – 3×3 reps of each: row, clean, front squat, press, back squat,… Read More
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All posts filed under “bishop”
Bishop 11-14-19
Squat play x2 “Those Burpees Suck” 10 pull ups + 20 KB swings + 30 box jumps + 40 push ups + 50 sit ups + 60 burpees + 10 pull ups Stretched and rolled afterward for the mobility
Bishop 11-13-19
OTF Run – alternating a push pace, all out pace, and walking recovery. Row – 15 jump squat, 15sec iso squat hold between distances 300-250-200-200-150-100m Floor – push ups and KB work
Bishop 11-11-19
Operator Fitness Day #1. W/u KB rack carries + step ups Focus Circuit – Six rounds: 10 reps DL @ 215# + 400m run.
Bishop 11-10-19
Joe DeFranco BB Workout because off day Dynamic w/u Then: 1a – 5×5 push ups to box 1b – 5×10 pull aparts 2a – 4×6 DB incline bench with a 5sec negative 3a – 4×10 pull ups 3b – 4×15 Incline DB fly 4a –… Read More
Bishop 11-09-19
“He’ll Raise Your Taxes” Three rounds: 400m sprint at 6% incline 15 burpees Then: 10-9-8-7-6-5-4-3-2-1 KB Swings x2 (i.e. 20-18-16, etc) Elevated Push ups Sit ups x2 Dips Pull ups Great work out; definitely burned enough calories for unashamed IPAs.
Bishop 11-08-19
Dynamic W/u Then: Squat – 1×5 @ 195, 1×5 @ 225, 1×5 @ 255, 1×20 @ 120# Then: Press – 12×5 @ 120# Then: Five rounds: 5 chins @ 40# 20 face pulls 20 shrugs @ 50#
