Dynamic W/u Then: Squat – 1×5 @ 175, 1×5 @ 205, 5×5 @ 230# Then: Press – 1×5 @ 105, 1×5 @ 120, 1×5 @ 140, 1×12 @ 105# Then: 50 chins 50 dips 50 pull aparts
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All posts filed under “Workouts”
Bishop 11-30-19
Joey DeFranco Day 2 1a DB jump squat 4×6 @ 40# 1b 10 push ups 1c 50 crunches 1d 10 rotation lunges 2a Front squat 1×8 @ 165, 1×6 @ 185, 3×4 @ 195 3a glute ham raise 3×10 @ 185 3b Russian twist 3x10ea… Read More
Bishop 11-29-19
Dynamic W/u Then: Squat – 1×5 @ 190, 1×5 @ 225, 1×5 @ 245, 1×20 @ 125# Then: Press – 10×5 @ 115# Then: Five rounds of: 5 chins @ 40# 20 shrugs @ 60# 20 face pulls
Bishop 11-28-19
TGITG Wife and I did our own Turkey Dash. 3.5 miles in 22ish minutes Earn your side dishes fellas.
Wickes 11/27
Short but sweet lil pre thxgiving slammer Dynamic warmup Stair climber 5 rounds rest as needed but as little as possible between rounds. Don’t let go of the barbell. 5 deadlifts 5 bent over row 5 hang power clean 5 front squat 5 back squat… Read More
Bishop 11-27-19
Dynamic W/u Then: Dead lift – 1×5 @ 215, 1×5 @ 250, 3×5 @ 280# Then: Bench press – 1×5 @ 165, 1×5 @ 190, 5×5 @ 210# Then: 5 rounds of 1×10 bent over row at 110# 1x10ea bicep curl 1×10 reverse hyper
Bishop 11-26-19
Joey (Winner) DeFranco Day 1 1a SA DB Bench 1×8 @ 50, 1×6 @ 60 2×4 @ 70# 2a DB floor bench 1×25 @ 50, 1×20 @ 50# 3a bent over row 4×15 @ 100# 3b tricep push down 4×15 4a DB shrugs with 2… Read More
Bishop 11-25-19
Dynamic W/u Then: Squat – 1×5 @ 190, 1×5 @ 225, 5×5 @ 245# Then: Press – 1×5 @ 115, 1×5 @ 130, 1×5 @ 145, 1×10 @ 115# Then: 50 chins 50 dips 50 pull aparts
Wickes 11/25
10 min stair climber Sex Panther from 4Horsemen: 5x through: 5 power cleans @155# 5GHR 5x through: 5 power snatch + OH squat @95# 5 DB snatch each arm @50# 5x through: 20 kcal on air assault bike 5 Turkish getups each arm @40#
Bishop 11-23-19
Four rounds of: Pull up ladder (1-2-3-4-5-6-4) 20x KB swings @ 50# 10x dips 4ea arm TGU @ 35# Farmers walk w/ 50# KBs Then: 1000 yards swim
SeaLab Fitness 