Squat Warm up: 220 x 10 235 x 8 245 x 8 265 x 8 285 x 4 300 x 1 Clean and Press 5 sets of 132 x 5 2 Rounds Ski Erg x 20 cals Single Arm KB Swing x 10 each arm… Read More
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All posts filed under “desapio”
DeSapio Workout 08-18-18
Bench 135 x 15 185 x 10 205 x 8 215 x 6 225 x 4 245 x 2 DB Incline Bench 60s x 10 70s x 8 80s x 6 80s x 4 DB Bench 75s x 8 75s x 6 75s x 6… Read More
DeSapio Workout 08-14-18
Long day of testing so I made this one short 25 Kcals rower 25 Kcals Ski Erg 25 Kcals rower 25 Kcals Ski Erg Double KB Swings x 10 Double KB Snatch x 10 Double KB Front Squat x 10 Double KB Clean/Press x 10… Read More
DeSapio Workout 08-13-18
3 Rounds Ski Erg x 20 Kcals Burpees x10 DB Bench x 10 each arm KB Bent Over Row x 10 each arm KB Farmers Carry x 50 yards KB Swing x 20 KB Over The Head Carry x 50 yards Med Ball Toss x… Read More
DeSapio Workout 08-11-18
4 mile run 32:49
DeSapio Workout 08-09-18
Squat 235 x 5 245 x 5 255 x 5 265 x 5 270 x 5 Hang Clean 132 x 5 150 x 5 155 x 5 165 x 5 170 x 5 Bottoms Up KB Press 3 x 5 each arm 2 Rounds Double… Read More
DeSapio Workout 08-08-18
4 Rounds Deadlift x 5 @ 110 lbs Push Press x 5 @ 110 lbs Squat x 5 @ 110 lbs Reverse Lunges x 5 each leg @ 110 lbs Ski Erg x 25 Kcals Row x 25 Kcals 4 Rounds 5 Pull-Ups 10 Box Jumps @… Read More
DeSapio Workout 08-07-18
3 Rounds Ski Erg x 20 Kcal KB Clean/Press x 10 Renegade Rows x 10 each arm KB Reverse Lunges x 5 each leg Pushup x 25 Pullup x 5 Toes-To-Bar x 10 Dips x 10 KB Single/leg Arm Step Up x 5 each leg… Read More
DeSapio Workout 08-06-18
Deadlift 220 x 10 (7 pullups, 10 dips, 30 pushups) 264 x 8 (7 pullups, 10 dips, 30 pushups) 286 x 7 (7 pullups, 10 dips, 30 pushups) 308 x 3 (7 pullups, 10 dips, 30 pushups) Pooped out on that last set unfortunately. 15 minute AMRAP Ski… Read More
DeSapio Workout 08-04-18
Bench 185 x 10 205 x 10 225 x 5 225 x 5 225 x 5 225 x 5 DB Incline (25 x 10 DB Curl/Press) 55 x 12 (25 x 10 DB Curl/Press) 65 x 10 (25 x 10 DB Curl/Press) 70 x 8… Read More
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