All posts filed under “bishop

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Bishop 8-10-19

Dynamic W/u Barbell complex, 6 reps of each: Deadlift, bent over row, hang clean, front squat, push press, back squat, push up @ 80#,85#,95#,105# Then: Deadlift: 6×3 @ 185, 225, 235, 275, 275, 295# Then: Deadlift: 5×5 @ 225# Then: 2x250m row all out 1min… Read More

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Bishop 8-9-19

Dynamic W/u 3×10 shoulder dislocate Then: 2 rounds of 2x 30/30sec DB OH press @ 15# rest is in OH position Then: 3×10 DB front raises @ 25# 3×10 DB lateral raises @ 15# Then: DB incline bench 1×10 @ 40# 1×10 @ 50# 3×10… Read More

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Bishop 8-7-19

Dynamic W/u 2×5 wall squat 2×10 squat @ 95# 2×5 goblet squat @ 65# Then: 3×5 squat 135,185,205 Then: 10×10 back squat @ 135# Then: 10×5 feet to hands Then: 5min row cool down (finally back on the Concept 2)

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Bishop 8-5-19

Dynamic W/u DB complex: 6 reps, Three rounds @ 25# Hi-pull, bent over row, hi-pull, front squat push press, OHS SOTS press combo, pushup to one arm row Then: 5×15 bench press @ 95# Then: 3x 3 DB flys, 5 DB bench @ 35# Then:… Read More

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Bishop 8-3-19

Dynamic W/u 2×5 wall squat 2×10 squat @ 135# 2×5 goblet squat @ 70# Then: 2×10 lunge onto 24″ box 2×10 split squat @ 15# 2×10 OH Squat @ 15# Then: 5×3 deadlift 185,205,225,245,255 Then: 5×5 deadlift @ 245# Then: 3×10 straight leg DL @… Read More

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Bishop 8-2-19

Dynamic w/u 2x(1-6) push up ladder 2x(1-6) pull up ladder Then: 3×10 BB bent over row @ 135# 3×10 single arm DB row @ 50# 3×10 pull-over @ 70# kb 1x(1-6) push up ladder 1x(1-6) pull up ladder