Jordan Stanley Special 1a 3×8 DB squat jump @ 25#1b 3x4ea pistol squat1c 3×6 sumo squat reach 2a hang clean 1×4 @ 135, 3×2 @ 185, 205, 205#2b 3×8 ab wheelies2c 3×10 wall slides 3a back squat 1×8 @ 185, 1×5 @ 225, 3×3 245,… Read More
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All posts filed under “Workouts”
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 11-20-19
Dynamic W/u Then: Bench – 3×5 @ 135, 185, 205# 2x 2-3-5 @ 225# Then: Bat wings @ 65# 10x 5sec holds Then: SA OH press 2x 2-3-5 @ 40# Then: 5x barbell Complex 3 reps each of row, clean, front squat, press, back squat,… Read More
Wickes 11/20
3 rounds Stair climb fast pace 3:00 KB stuff 4 rounds 40 yard weighted sled push 10 thrusters @100# 10 MB slams @20# 400m run 1:00 rest
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
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
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#
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
Bishop 11-14-19
Squat play x2 “Those Burpees Suck” 10 pull ups + 20 KB swings + 30 box jumps + 40 push ups + 50 sit ups + 60 burpees + 10 pull ups Stretched and rolled afterward for the mobility
Bishop 11-13-19
OTF Run – alternating a push pace, all out pace, and walking recovery. Row – 15 jump squat, 15sec iso squat hold between distances 300-250-200-200-150-100m Floor – push ups and KB work
SeaLab Fitness 