All posts filed under “wickes

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Wickes 3/9

Started 531 today Basic leg day warmup then 3 rounds: Stair climber 3min @ level 9 20 KB goblet squat @30# BB back squat 10@135 10@155 5@175 5@205 5@230 4×6@175 Pull-ups 5×10 Close grip land mine row 4×8@85 Straight leg deadlift 4×10@135

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Wickes 2/17

Did gym Jones movie mass during the last month. Didn’t post because the workouts are long and I didn’t want to retype. My b 2day: Standard leg warmup 10min stair climber Work up to 1RM back squat In between weight increases I did 10 pull-ups… Read More

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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