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
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All posts filed under “d4d”
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
