Stretching/mobility (5min stair climber+KB shoulder mobility)x2 20xDL@135# 10 rounds with as little rest as possible between: 10xDL @185# 10x pushups Then: Helen from 4 Horsemen- 3 rounds for time: 400m run on air assault treadmill 21KB swings @75# 12x pull-ups Then: Sauna
7 Rounds @ 154lbs Deadlift x 12 Hang Clean x 9 Push Jerk x 6 Assault Bike x 15 cals D4D: 12,936
10 Rounds Bent Over Row x 6 Hang Clean x 6 Push Press x 6 Back Squat x 6 Pull-Up x 6 Deadlift x 10 (@ 225lbs D4D: 22,500)
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#
Dynamic W/u Deadlift #D4D – 1×5 @ 235, 1×5 @ 275, 3×5 @ 305 Then: Bench – 1×5 @ 185, 1×5 @ 200, 5×5 @ 225 Then: Bent over row, curls, reverse hyper
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
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#
Zercher work up to 1@235 20×5 @ 170 axle bar DL 1×10 zercher @ 185
10 minutes stair stepper Shoulder mobility/hip mobility DL warmup 10@135# 10@185# 10@225# When The Levee Breaks from 4 horsemen 5 rounds: 15 DL@ 235# AMRAP Bench @135# Deadlift 4 Dwayne total for the day: 23,075#
Dynamic W/u D4D: DL – 1×10 @ 135, 1×10 @ 185, 11×5 @ 225# Zercher – 1×5 @ 135, 1×3 @ 185#
SeaLab Fitness 