All posts filed under “wickes

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Wickes 1/10

Warmup 3x (1-4) Pull-up Ladder 3x (1-4) Push-up Ladder Then: 2×10 Shoulder Dislocate Then: 2x (30sec Work/30sec “Rest”) Push Press @ 2 x 20# DB. “Rest” is in OH Position @ 2 x 15# DB (Strict Holds) Two Sets, Rest 60sec between each Then: 10x… Read More

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Wickes 1/8

10-20 minute Row @ Easy Pace Then: 2×5 Wall Squat 2×10 Squat 2x20m Lunge 2x20m One Arm OH Lunge @ 10# DB Then: 5×5 SL Squat @ 20” Box Then: Work up To Heavy Front Squat 235# Then: 10×10 Front Squat @ 50% 1RM 115#… Read More

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Wickes 1/6

Warmup 3×5 wall squat 3×10 squat 3×10 kB goblet squat 35# 3x20m lunge 3x20m lunge w/OH KB 20# 3×5 SOTS/OH squat combo Then: 2x (30sec Work/30sec “Rest”) Squat. “Rest” is in OH Position. Two Sets, Rest 2 minutes between sets Then: Work up to Heavy… Read More

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Wickes 12/18

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

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Wickes 12/13

Short day, convinced the woman to go with me. Warmup Stair climber 10 minutes Superset 5×10 BB glute bridge/DB RFESS 155#/45#DB’s Superset 5×10 Front squat/stiff leg 4in deficit deadlift 155#/135#

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Wickes 12/09

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#