Dead lift – 1×5 @ 230, 1×5 @ 265, 3×5 @ 300 Zercher – 1×5 @ 135, 1×3 @ 185 Bench – 1×5 @ 165, 1×5 @ 195, 5×5 @ 215 DB row – 3×8 @ 80 Reverse fly – 3×6 @ 35 #D4D =… Read More
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All posts filed under “Workouts”
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
Bishop 12-17-19
75 pullups 50 kb swings DB SA press – 3×2-3-5ea 40, 40, 50# 4×8 skull crushers 4x8ea hammer curls 1000yrd swim
Bishop 12-16-19
Squat – 1×5 @ 205, 1×5 @230, 5×5 @ 260 Then: Press – 1×5 @ 95, 1×5 @ 110, 1×5 @ 120, 1×10 @ 95 Then: 50 chins50 dips50 pull aparts
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#
Bishop 12-13-19
Dynamic warm up (did a little too much…I felt the need to play around with KBs) Squat – 1×5 @ 205, 1×5 @ 230, 1×5 @ 265, 1×20 @ 155# Press – 10×5 @ 105# Three rounds: 5 weighted chins 20 face pulls 20 shrugs
Bishop 12-12-19
Cardio with wife (orange theory). Basically… 3 mile run – 25:00 (1.7ish miles was at an incline) 2000m row every minute do 20 squats
Bishop 12-11-19
Dynamic W/u Deadlift #D4D – 1×5 @ 235, 1×5 @ 275, 3×5 @ 305 Then: Bench – 1×5 @ 185, 1×5 @ 200, 5×5 @ 225 Then: Bent over row, curls, reverse hyper
Bishop 12-9-19
Dynamic W/u Squat – 1×5 @ 205, 1×5 @ 230, 5×5 @ 260# Press – 1×5 @ 95, 1×5 @ 115, 1×5 @ 120, 1×10 @ 95# (trying to focus on strict over head press with no push or bounce so I’m dropping in weight)… Read More
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#
SeaLab Fitness 