Deadlift warmup shit 135, 185, 205 5×215 5×230 10×280 5×8@215 Then Front squat 4×8@135 BB Shrugs with pause 4×12@185 GHR 4×12
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All posts filed under “d4d”
Bishop 1-2-20
Kb w/u Deadlift – 135×8, 185×5, 225×5, 275×5, 315x5x3 Zercher – 135×5, 185×3 Bench press – 135×8, 185×5, 215×5, 230x5x5 Bent over row – 135x10x3 BB curls – 85x10x3 #D4D 10,460
DeSapio 12-29-19
Crossfit Gym 10-9-8-7-6-5-4-3-2-1 Power Clean @ 155lbs Deadlift @ 290lbs Bench @ 195lbs (D4D: 15,950)
Bishop 12-29-19
Bro Split Chest: Bench – 135×10, 185×5, 205×8, 225×5, 245×3 Incline DB Bench – 60×5, 70×5, 70×5 Reverse Fly – 30x5x5 Back: B/B Row – 135×10, 185×5, 205x3x2 Chins – 8,8,6 D/Lift – 225×5, 275×5, 315×5 Biceps: B/B Curl – 60×10, 70×5, 80×5, 90×5 Incline… Read More
Bishop 12-24-19
Dead lift – 1×10 @ 135, 1×5 @ 185, 1×5 @ 215, 1×5 @ 250, 3×5 @ 285 Zercher – 1×5 @ 135, 1×3 @ 185, 1×2 @ 225 Bench – 1×8 @ 135, 1×5 @ 165, 1×5 @ 185, 5×5 @ 205 Three rounds:… Read More
LaBrake 12.23.2019
Coming to you live from TX in an epic SeaLab collaboration. Probably last workout of the year. I’ll be skiing so it’s still exercise. Worked up to a 385 Lb DL Then 5 rounds 3 min EMOM 5 snatch ea arm min 1&2 power push… Read More
DeSapio/LaBrake Collabo 12-23-19
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
LaBrake 12.19.2019
Worked up to a heavy single @ 375 (5425# total D4D) 10 min comfortable ski erg
Bishop 12-18-19
Dead lift – 1×5 @ 230, 1×5 @ 265, 3×5 @ 300 Zercher – 1×5 @ 135, 1×3 @ 185 Bench – 1×5 @ 165, 1×5 @ 195, 5×5 @ 215 DB row – 3×8 @ 80 Reverse fly – 3×6 @ 35 #D4D =… Read More
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#
