Courtesy of Tim Kennedy 4 Rounds @ 95 pounds 5 deadlifts 5 push-press 5 squats 5 reverse lunges (each leg) 25 kcal on assault bike (dropped down to 20 on rounds 3 and 4) 25 kcal on ski (dropped down to 20 on rounds 3 and… Read More
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All posts filed under “Workouts”
DeSapio Workout 07-02-18
DB Curls 25lbs x 15 25lbs x 10 25lbs x 12 (Hammer grip) 25lbs x 10 (Hammer Grip) Bench 135×20 135×20 135×15 DB Bench 55×12 60×12 65×11 75×6 Squat 135×10 225×8 275×4 135×10
DeSapio Workout 07-04-18
Bench 185×10 205×6 225×5 225×3 225×3 185×5 DB Bench 55×12 65×10 70×8 75×6 DB Incline 55×12 65×10 75×5 70×5 Squat 135×10 225×8 245×6 255×4 Deadlift 225×10 245×10 265×8 305×6
DeSapio Workout 06-26-18
Clean + Front Squat + Hang Clean One triplet every 30 seconds for 10 minutes @ 110lbs “Those Burpees Suck” 10 pullups + 20 KB swings @ 53lbs + 30 box jumps @ 24 inch box + 40 pushups + 50 situps + 60 burpees… Read More
DeSapio Workout 06-25-18
6 Way BB Complex: 6 Deadlift + 6 Bent-over Row + 6 Hang Clean + 6 Front Squat + 6 Push Press + 6 Back Squat + 10 Pushups (Do all in a row without putting the bar down) 4 sets @ 80lbs, 90lbs, 90lbs,… Read More
Wickes Workout 5/16
I am now a huge pussy when it comes to Olympic lifts. Going to regain my manhood and do more cleans etc. This was more cardio than anything really. [Clean circuit 4 rounds. 135 for all reps, don’t drop bar until completion of round. 1… Read More
Wickes Workout 5/15
Shoulders and arms Seated DB OH press 1×10@50 1×8@55 6×6@65 Superset Curls/DB lateral raises 6×6@70 5×10@25 Rope Tricep pushdown 4×15 Superset incline curls/single arm OH DB tricep extension 4×10@30 4×10@30 hypertrophy burnout superset 4x thru: AMRAP single arm reverse curl… Read More
Wickes Workout 5/14
Chest and back BB Bent over Row/10 push-ups between first 6 sets 4×6@165 2×4@185 2×10@135 Bench 5@145 5@170 5@190 1@215 1@235 1@245 AMRAP@145 Superset neutral grip lat pulldown/inclined DB chest fly 4×10 4×10@25 Traps
Wickes Workout 5/8
Shoulders and arms Seated military press 2×10@95 5×5@125 Alt front/lateral flyes 4×10@20 Seated DB curls 6×6@40 Reverse grip Tricep pushdown 4×15 Superset slow preacher curl/close grip bench 4×10@50 4×10@135 Superset rope curl/overhead tricep press 4×10 4×15
Wickes Workout 5/7
Back on the grind after finals week. Chest/Back Superset bent over Row/pull ups 5×5@165 5×5 slow Bench 1×10@135 1×10@155 6×5@185 Superset behind the back BB shrug/45 pound plate burnout 4×12 4xAMRAP Superset incline DB bench/incline DB flyes 5×8@65 5×10@25 Abs
SeaLab Fitness 