5.51 Miles 45 minutes 46 seconds
8:18/mile
It was hot. Also I decided not to lift the next morning (10/3) because I got a flu shot and my arm was sore…. oops.
comment 0
LaBrake 10.02.18
Calves and arms got completely rocked on Saturday. Arms feel like tendonitis but I could just be a big baby .
Stuck with lower body stuff to not aggravate arms.
Roll/ stretch/ KB warm up + Hanging
Work up to 245 in sets of 5 then do 5 min 1 rep every :30 @ 245 back squat
Rowed 4 x 500 @ 1:00 rest plus a 500 recovery
1:45,1:43,1:45,1:47
Just realized I forgot my ab wheelies
DeSapio 10-1-18
30 minute AMRAP:
50 yard sled push @90lbs
Clean and Press @110lbs x 5
KB swings @53lbs x 20
Over the shoulder med ball toss @50lbs x 10
Made it through 9 rounds
Core: 2 sets with 25lb plate
Straight arm crunches x 10
V Ups x 10
Russian twists x 20
Hollow pull overs x 10
Tiemann Workout 10.1.18
Standard Warmup
5 min row
40 arm raises
10 arm circles
Set
3x
10 x DB curl 30/30/35
10 x DB OH press
10 x skull crushes 40/42.5/45
10 x SA DB Bench 50/50/55
Cooldown
Abset
roll out
Tiemann Run 9.29.18
10 Miles 1 hour 29 minutes 22 seconds
8:56/mile
LaBrake 09.29.18
A real grinder at “Sugar” Shane Mosley’s house.
Warmed up rolled did some pull uppies
3 rounds of the KB warm up with turkey get ups and pull ups.
Pressed the 40kg bell once in each arm to see if I could do it, I could.
Work up to 255 and do 3×3 @ 255 back squat
Work up to 185 and do 3×3 bench press the .15 reps @ 135
Incline db bench, KB fly’s, KB skull crushers
5 rounds
500ish M run,
7 power snatches @ 95
7 burpees
7 pull ups (as strict as possible)
20 ab wheelies
DB play doing curls and grip work
DeSapio 09-28-18
5 Rounds:
- Sled Push 25 yards down and back for speed x 2 with 45lb plate (500 yards through 5 rounds)
- KB swings x 20 @53lbs
- KB Single Arm OH carry down 25 yards alternate arm on way back
3 Rounds:
- Sled Push 25 yards down with 90lbs (150 yards total through 3 rounds)
- KB Farmer’s carry down and back to sled with 80lb KBs
- Sled Push 25 yards back with 90lbs
DeSapio 09-27-18
Morning:
2.54 mile run
Evening:
4 Rounds @ 135lb barbell
Deadlift x 5
Push-press x 5
Back Squat x 5
Reverse Lunge x 5 each leg
Row x 25 calories
Ski x 25 Calories
Core:
4 Count Flutter Kicks holding KB overhead x 25
Leg Lifts holding KB overhead x 25
Toe Touches holding KB overhead x 25
2 Count V-Up x 25
Bicycles x 100
LaBrake 09.27.18
feeling good. stalled out at 199 lbs but i havent been very mindful of my diet lately aside from fasting so maybe in a week or two i will do another push.
roll out,
kb nu-complex, graduated to the 28 kg bell
– 10 swings, 3 squats, 1 get up ea side with the three presses, 3 pullups
2 x ladders to 5 double kb thrusters @ 28kg superset the first round with pullups, minimal rest
2000m row, goal was 7:15 went 7:19
1000m row 500brisk/500ez
4 rounds (5 ab wheelies, 5 push ups, 5 body sawz)
LaBrake 09.26.18
Pretty sore from my Monday lower body onslaught so I decided to just row.
Rolled out
5 min on bike to get heart rate up to >135
500m, :10 rest
1500m,1250,1000,750,500,500,500,500 all with :30 seconds rest hold 1:52 or better
500m ez
2×10 ab wheelies
2×10 body sawz
