Standard warmup Bench 5×135 5×155 7×175 5×8@135 Bent row 4×10@135 Machine flyes 4×12 GHD 4×10
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All posts filed under “Workouts”
Wickes 3/10
Warmup Seated OH press 5@85 5@95 8@110 5×8@85 Lateral raise 4×15@20 Strict BB curls 4×10@60 Skull crushers 4×15@70
Bishop 3-11-20
EMOM Power clean + hang clean + front squat. 5×135, 5×175, 3×185, 2×210 EMOM OHS 8×95, 8×95, 8×115 Deadlift 5×135, 5×225, 5×275, 5×300, 3×335, 3×365, 2×385, 2×405, then failed at 435
Bishop 3-09-20
EMOM Clean + Press – 5×135, 3×165, 3×185, 2×205, 2×215 EMOM BB curl slow on negative 1x8x95, 2x8x105 3×10 dips 3×6 pull ups 3×20 pull aparts 2×2,3,5 SA DB press 40# Then Swam with the local Masters team did a cool 2000yrds
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
Bishop 3-08-20
3 mile HIIT run 4 rounds: 150m row all out followed by 10 goblet squats Pause bench 2×2,3,5 185, 225 And then some curls and presses
Bishop 3-6-20
EMOM Whip snatch – 95×8, 115×8, 125×8 EMOM clean grip Snatch – 95×8, 115×5, 135×3 EMOM Squat – 5×135, 5×225, 3x 2,3,5 255, 275, 315 3×10 chins 3×10 shrugs @ 90
Burger – 3/4/20
Week 2 of 5/3/1 Bench Press – TM = 255 x 10 – 135 lbs x 8 – 145 lbs Working Sets x 3 – 175 lbs (70%) x 3 – 195 lbs (80%) x 3+ – 225 lbs (90%) I did 5 reps First… Read More
Bishop 3-4-20
DJ Oly transformation Day 2 EMOM 1 clean + 8 front squats 135, 165, 185, 185 EMOM 1 snatch + 8 OHS 95, 95, 95 Three rounds: 2,3,5 deadlift 225, 275, 315, 5 toes to bar, farmers carry down and back with 100s Run around… Read More
Burger – 3/2/20
Week 2 of 5/3/1 Deadlift – TM = 355# x 10 – 135# x 8 – 185# x5 – 225# Working Sets x 3 – 255# (70%) x 3 – 285# (80%) x 3+ – 320# (90%) – I did a 6 rep PR First… Read More
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