15 min EMOM KB Snatch x 10 KB Snatch x 10 Power/Plyo Pushup x 5 Partner DT (Alternate rest each round) Dead Lift x 12 (D4D = 18,600 lbs) Hang Clean x 9 Push Jerk x 6 4.28 mile run – 37:40
comment 0
All posts filed under “Carder”
LaBrake 12.19.2019
Worked up to a heavy single @ 375 (5425# total D4D) 10 min comfortable ski erg
LaBrake 12.18.2019
Mostly recovered from DL over load. But the show must go on!! Roll out,stretch, KB warm up 5 rounds of 6 kb press ea arm @ 28kg then 10 reps DL @ 225 Then 5 min slow ski erg D4D 11250#
LaBrake 12.12.2019
Trying to kick caffeine for a bit and holy crap it may kill me. Roll out then D4D obviously 10@135, 5@225, 5@275, 5@295, 5×3 @ 315, 5×5 @ 225 15,675#
LaBrake 12.11.2019
I am a runner!! Reasonably easy day today 20 singles @ 250 DL super set with 3 spider Man push ups for the first 10 then 6 curl and press for 2nd 10 D4D 5000# 2.4 miles running @ 9:00 pace
LaBrake 12.10.2019
Idk if I’m a runner. Play around with a barbell to get warmed up. D4D 10@135, 10@185, 10@205, 10@225, 10@235, 10@245, 5×5@250 18,850#
LaBrake 12.07.2019
Zercher work up to 1@235 20×5 @ 170 axle bar DL 1×10 zercher @ 185
LaBrake 12.06.2019
D4D 10 @135, 10@225, 3×5@275, 5@305, 3×5@315 13,975# Stretch, Sauna
LaBrake 12.04.2019
I’m still a runner Lite warm up then sets of 10 KB clean and press each arm: 16,24,32,16,24,32kgs. Then saute onions and mushrooms super set 30pull ups then chop chx breast for butter chx 2.2 miles run, took 18 ish min was stopped because attacked… Read More
LaBrake 12.02.2019
I’m a runner now 2 x 10 back squat @ 95, 2×10@185, 1×20 @ 185 20 min run: 2.3 miles (roughly 8:50 pace)
SeaLab Fitness 