Dynamic W/u D4D: DL – 1×10 @ 135, 1×10 @ 185, 11×5 @ 225# Zercher – 1×5 @ 135, 1×3 @ 185#
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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#
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
Wickes 12/5 DL 4 DWAYNE
Stair climber warmup Dynamic shit Shoulder mobility stuff 5 rounds, no rest other than walking back and forth: 10x DL @225# 10x BB bench @155 Then: Louder Than 10 from 4 horsemen: 5x ball slam @20# 10x pushups 15x KB swing @70# No rest, 11… Read More
Burger 12/4/19
Operator Day 2: Warmup and Strength This workout surprising destroyed my legs. Warm-up: Air squats – 30 sec working / 15 sec rest total time 4:15 Back squat progression to 1RM 1 x 3 – 135lb 1 x 3 – 155lb 1 x 3 –… 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
Bishop 12-3-19
Dynamic W/u Then: 50 pull ups 50 KB swings Then: One arm press 2×2-3-5 @ 40#, 1×2-3-5 @ 50# Then: Wasn’t happy with my effort on my squat yesterday so I had to redo it Squat – 1×5 @ 185, 1×5 @ 205, 5×5 @… Read More
Burger – 12/2/19
Had an EMERGENCY surgery to remove my appendix, couldnt workout for 3 weeks because of it. Im fat now and out of shape. Getting back to it. Operator Fitness Day 1 Warm-Up, Circuit 2,000m Row warm-up (Below 8 minutes) – 7:50 “Louder than 10” 5x… Read More
Wickes 11/3
Job interview today. Lil gym sesh beforehand at the hotel. 10 min incline treadmill walk 4 rounds: 10x DB thrusters @45# 10x pushups 10x DB RFESS @45# .25 mile run
SeaLab Fitness 