Dynamic W/u Deadlift – 1×5 @ 210, 1×5 @ 235, 3×5 @ 265# Bench – 1×5 @ 145, 1×5 @ 165, 5×5 @ 185# 5 rounds: 20 ez bar curls @ 45# , 10 bent over rows @ 110#
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All posts filed under “Workouts”
Wickes 10/16
1 hr racuqteball 4 Horsemen: Ex wives and flat tires 1) 4 rounds, 30 sec rest between rounds. No rest between exercises: 4x front squat @155# 4x bench press @185# 4x KB high pull with 2×45# kb 2) 8 rounds. 1:00 rest between rounds. No… Read More
Wickes 10/15
1 hour racquetball 30 seconds ea exercise followed by 30 seconds of rest. during rest perform 5 perfect pushups. Repeat 3 times. 1. GHD sit up 2. V-sit 3. Static hold on rings/TRX @ top of push-up position 4. Tuck hang 5. Left plank 6.… Read More
Bishop 10-15-19
‘Russian Aggression’ 10 rounds: 3x Front Squat @ 155# 5 rounds: 8x DL @ 185#, 30m sled push loaded with 180#, 5x one arm over head sit ups @ 30# 3 rounds: 10 elevated push ups, 10 pull ups, 8x dumbbell press @ 40# 3… Read More
Wickes 10/14
Dynamic warmup Stair master 10 min Poor mans reverse hyper 4×10 Superset 4×10 DB bench @70# BB bent row @135# Superset 4×10 Incline BB bench @145# Pull-ups Superset cable machine 4×10 Wide grip neutral grip row Single arm straight pull down 1hr Racquetball Sauna
Bishop 10-14-19
Dynamic W/U Then: Squat – 1×10, 1×5 dead stop @ 135, 1×5 @ 170, 1×5 @ 195, 5×5 @ 215# Then: Press – 1×5 @ 110, 1×5 @ 125, 1×5 @ 140, 1×12 @ 110# Then: 100x chins100x pull aparts
Bishop 10-12-19
Swim: 100 fr, 100 IM, 100 kick 3×150 (50ez/50mod/50fast) 6×25 alternating free/fly sprint 100ez 4×100 desc. 1-4 100ez 2×25 underwater
Bishop 10-11-19
Dynamic W/U Then: Squat – 1×10 @ 135, 2×5 @ 135 (dead stop), 1×5 @ 150, 1×5 @ 170, 1×5 @ 195, 1×20 @ 135# Then: Press – 10×5 @ 75# Then: 5 rounds – 5 weighted chins @ 25#, 20 face pulls, 20 shrugs… Read More
Wickes 10/11/19
Buddy workout from the Ranger RAW Pt book 1 hour racquetball as warmup 3×10 Turkish getups each side @35# 1 min rest Ground based combo twist (30 sec each hand, 25 sec each hand, 20 sec each hand), total 2:30 nonstop work. Repeat 4x @45#… Read More
Wickes 10/10/19
Arm blast 30 minutes of racquetball to warm up 4x 10 Seated DB curls @35# 4x 10 seated hammer curls @40# Superset 4×10 Cable tricep kickbacks Single arm overhead DB tricep extension @35# Superset 4×10 Preacher curl @70# Low incline cambered bar skull crusher @80#… Read More
SeaLab Fitness 