All posts filed under “Workouts

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Wickes 11/21

3 rounds 3min stair climber 15 pushups 10 rounds, 30 sec rest between rounds 4 BB bench @155# 6 pull-ups 8 pushups 10 rounds no rest between rounds 5 tire flips 10 back squats @110# 200m row sprint Sauna

Bishop 11-19-19

OTF with the wife Tread: 5min run for distance (held 6:30 for 2min, 6:00 for 2 min, 5:30 for 1 min) 2.5min base (7:00) pace 3min push (6:30) pace 2min base pace 90sec push pace 90sec base pace 30sec All out (5:00) pace Rower: All… Read More

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Wickes 11/19

10 min treadmill walk 3.3 speed, 12 elevation Repeat 5x: 15 KB swing @62# 200m row 15 pushups 200m row 15 KB goblet squat @62# 200m row 10 pull-ups 200m row Rest 1:00 Then: 10min stair climb Sauna

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Bishop 11-18-19

Dynamic W/u Then: Some KB play Then: Hang Clean to front squat 1×5 @ 135, 3×2 @ 185, 205, 225 Then: Front Squat 5×2 @ 190# Then: Back squat 8x (20sec on/10sec off) @ 135# Then: Press 8x (20sec on/10sec off) @ 95#

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Bishop 11-16-19

Dynamic W/u Then: Bench press – 1×5 165, 1×5 185, 1×5 205, 1×5 215, 1×5 225 Bat wings – 2×5 10sec hold @ 60# KB One arm press – 2×2-3-5 53# Barbell Complex – 3×3 reps of each: row, clean, front squat, press, back squat,… Read More