All posts filed under “Workouts

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Bishop 12-7-19

Dynamic W/u Then: D4D: 15×135, 15×185 Then: Squat – 1×5 @ 185, 1×5 @ 205, 1×5 @ 240, 1×20 @ 155# Then: Press – 10×5 @ 80# Then: 5×5 chins @ 40# 5×20 band face pulls Shrugs 5×20 60,70,70,80,90#

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Wickes 12/6 D4D

Short but sweet one today I got shit 2 do Dynamic warmup 15 min stair climber Then: TEABAG YOUR BUDDY TONIGHT from 4Horsemen EMOM for 20 min: 2 DL @225# 3 burpees Deadlifts for Dwayne total: 20,250#

Bishop 12-5-19

Dynamic W/u Then: SA DB Bench – 1x8ea @ 60, 1x6ea @ 70, 3x4ea @ 80 Then: Prowler – 4 plates 5 trips down and back Then: DB row – 4x6ea @ 80 Then: Farmer’s carry with 53# KBs. 4 trips around the gym Then:… Read More

Bishop 12-4-19

DWU Then: DL – 1×5 @ 205, 1×5 @ 245, 3×5 @ 260 Then: BP – 1×5 @ 155, 1×5 @ 175, 5×5 @ 200 Then: 5R 10 BBR @ 110 20 DBC 10 RH Performed an extra set of curls in sacrifice to Broden.… Read More