3.25 miles, 40:30 minutes (2.5 miles run, 23:00)
comment 0
Tiemann Run 10.09.18
3.17 Miles 28 minutes 6 seconds
8:51/mile
Easy shakeout from the race Sunday.
DeSapio 10-8-18
Columbus Day grinder. Did this one with a buddy who not only shares my love of self destruction, but has mastered it. He critiqued/tweaked what I thought would be a good workout and turned it into this. He is very big on changing your plane of work throughout a workout.
3 Rounds: He started on one circuit and myself on the other. Roughly 1 min breaks in between switching. 1 round = both circuits
Tire Flips x 10
Sledgehammer to tire x 25
Burpees x 15
Pull-ups x 5
Goblet Squat w/ 35lb KB x 15
Windshield Wipers x 25
Tire Flips x 10
Squat Jumps x 10
Ball Slams w/ 20lb ball x 25
Push-ups x 15
Chin-ups x 5
Glute Bridge x 15 single leg or x 20 using both legs
Soloman Mountain Climbers x 25
Split Squats/Jumps x 10 (5 each leg)
Finisher: 3 Rounds. One person rests while the other goes length of ~25 yards then immediately switch.
Med Ball Squat and Toss w/ 20lb ball
KB swing/reverse overhead toss w/ 35lb KB
Tiemann Run 10.07.18
10 Miles 1 hour 21 minutes 54 seconds
8:11/mile
The first ten miler of the race series. It was hot, but it was a neat course through the state forest. I only almost puke once so I call it a success.
LaBrake 10.06.18
Coming to you live from austin TX, y’all .
Last week was rough. Super busy at work and didn’t do well on my diet. I’ll be ready to clean up my diet next week after vacation this week.
500m row warm up
2000m 1:51 pace, 1 min rest
500m 18 s/m 1:57
1500m 1:51 pace, 1 min rest
500m 2:00
1000m 1:51 pace, 1 min rest
500m 2:00
7500 total with the rest period rowing
20,10,10,10 back squat @ 135
DeSapio 10-6-18
4 mile run
Bench:
135 x 10
185 x 10
205 x 5
5 x 5 @225
DB Incline:
60s x 12
Curl press x 10 @25lbs
70s x 10
Curl press x 10 @25lbs
80s x 8
Curl press x 10 @30lbs
80s x 5
Curl press x 10 @30lbs
Push Press:
100 x 5
5 pull-ups
105 x 5
5 pull-ups
115 x 5
5 pull-ups
125 x 5
5 pull-ups
125 x 5
5 pull-ups
Squat:
225 x 10
245 x 10
265 x 10
285 x 6
300 x 3
Deadlift/RDL:
225 x 10 (regular)
225 x 10 (regular)
225 x 10 (RDL)
225 x 10 (RDL)
Tiemann Run 10.5.18
5 Miles 44 minutes 44 seconds
8:56/mile
76 degrees and 87% humidity at 5 am with no wind….. yuck
DeSapio 10-4-18
Pull-Up ladder 1-6-1
Deadlift:
245 x 10
265 x 10
265 x 10
265 x 10
5 Rounds:
Sled Push 50 yards @ 90 lbs
KB Swings @ 53lbs x 20
Clean/Press @ 110lbs x 5
KB Reverse lunge x 5 each leg
Med Ball over the shoulder toss x 10
DeSapio 10-03-18
4 Rounds:
Ski Erg x 20 Cals
KB Swings @ 53lbs x 20
Oblique Ski Erg x 15 Cals each side
Box Jumps @ 36″ x 10
Med Ball Toss Over Shoulder @ 50lbs x 10
Ski Erg x 20 Cals
Core: 3 rounds using 25lb plate
Straight Arm Crunches x 10
V-Ups x 10
Russian Twists x 20
Hollow Pull Overs x 10
DeSapio 10-02-18
Go to quickie. Long day.
4 Rounds: @ 44lb KBs
Double KB Swing x 10
Double KB Snatch x 10
Double KB Front Squat x 10
Double KB Clean/Press x 10
Double KB Bent Over Row x 10
Double KB Push-Up x 10
