Dynamic W/U Then: OHS @ 65# + Pull-up ladder 10/1 9/2 8/3 7/4 6/5 5/6 4/7 3/8 2/9 1/10 Then: Mobility work
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All posts filed under “Workouts”
Burger 10/8 – 10/9
10/8/19 Shoulder and Arms Shoulder press – 5 x 10 (Got to 65lb DBs) Behind the neck Press – 5 x 10 (100 lbs) Front Raises – 5 x 10 Upright Row – 5 x 12 Shoulder flys – 5 x 10 Bicep Curls –… Read More
Wickes 10/9/19
Last august I went on vacation for like a month which meant while I was there I didn’t lift every day like I was pre vacation. I come back home after that month and tried to jump right back into it but since I hadn’t… Read More
Bishop 10-09-19
Dynamic W/U Then: Deadlift – 1×5 @ 185, 1×5 @ 205, 3×5 @ 235# Then: Bench – 1×5 @ 135, 1×5 @ 145, 5×5 @ 165# Then: 100 DB curls 50 bent over rows 3×10 reverse hypers
Bishop 10-08-19
Run/Row: push pace = 6:30min mile pace, all out is 5:00 pace, rowing sub 1:40 500m pace 1min push pace.1 mile all out100m row1min push pace @ 2% Inc.1mile all out150m row1min push pace @ 3% Inc.1mile all out200m row1min push pace @ 4% Inc.1mile… Read More
Bishop 10-07-19
Dynamic W/U Then: Squat – 1×5 @ 145, 1×5 @ 170, 5×5 @ 200# Then: Press – 1×5 @ 95, 1×5 @ 110, 1×5 @ 125, 1xAMRAp (12) @ 95# Then: Chins x 50 Dips x 50 Pull aparts x 100
Bishop 10-05-19
SSST 140 – will improve
Bishop 10-04-19
Dynamic W/u Then: Squat – 1×5 @ 165, 1×5 180, 1×5 205, 1×20 @ 100# Then: Press – 10×5 @ 100# Then: 5 rounds – 5x weighted chin ups @ 25#, 20 face pulls, 20 shrugs @ 50# kbs
Burger -10/3/19
10/3 – Legs (Lots of squats) Deadlift – 15, 6, 6, 6, 6, Backsquat 20 – 135 lbs 12 – 185 lbs 10 – 200 lbs 8 – 225 lbs 6 – 240 lbs 4 – 270 lbs Hamstring Curls – 5 x 10 Leg… Read More
Bishop 10-03-19
‘Pissed off Girlfriend’ 1 mile run Then: 10 rounds: 1min step ups with 25# DBs 30sec Iso squat hold Then: 12 minutes TGUs w/ 35# KB Then: 10 rounds: 1min run 5 box jump/depth drop
SeaLab Fitness 