10,000m row it was tuff. 18spm is hard to keep up a decent pace. Averaged 1:55ish. Wrist is bothering me so I’m holding off on snatches for a while.
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Davlantis 5-4-20
Staring a much needed deload week
Dynamic + prep
5 x 1 snatch @ 145lb
4 x 1 clean + push press @ 165lb
4 x 3 back squat @ 215lb
2 x 10+10+30s ea Russian twist + v-up + side plank
Cool down and stretch
Bishop 5.4.20
3 mile run
3 rounds
6x ring dip
10x SA banded shoulder press
10x banded curl
10x ab wheelies
3x pistol from a sit up thingy
5x Assisted decline OAP
LaBrake 05.02.2020
30 Min, 1 min row @ 2k pace ( 1:41) 1 min of 5 snatch ea arm (rest)
LaBrake 05.01.2020
is quarantine over yet?
8,850m row (height of everest summit) this one was a burner. hit a 30 min pr and an 8000m pr on the way to the highest peak on earth
LaBrake 04.30.2020
15 EMOM KB Snatch then 8 x 1000m row @ 2 min rest, averaged 1:49 i think. hurt bad.
Bishop 5.2.20
“Kentucky Derby”
400m run
15 toes to bar
60 jump rope
400m run
15 toes to bar
80 jump rope
400m run
15 toes to bar
100 jump rope
400m run
15 toes to bar
120 jump rope
412m run
Then:
3 rounds of
5ea pistols
3eaOAP
3ea OA assisted Chins
Bishop 5.1.20
Felt weak today. Wasn’t able to work out till late in the day and needed foods.
3 rounds with vest
10x chins
10x decline push ups
10x ab wheelie
3 rounds
50x jump rope
5x ring dips
15 sec L-sit
3 rounds
10ea SA band shoulder press
20ea negative curls
5ea assisted OA chins
Davlantis 4-30-20
Dynamic and prep
3 x 2 snatch balance @ 165lb
3 x 1 high hang clean @ 185lb
2 x 1 pause (3s) front squat @ 265lb then drop to 235lb
3 x 3 clean grip deadlift @ 315lb then drop sets @ 285lb
2 x max wide grip pull-ups + 60s jerk OH iso hold
2 x 30s ea SA back ext iso hold + 6ea BB RFESS
LaBrake April Catch up
Did a horrible job with posting this month. Ive been walking from my home office into the garage and rowing and then cooking and going to bed. Ill be better in march.
Last Friday (4.24.2020) i did a 3 x 10min row that ended up being 8008m, then on saturday i did Indie Cindy which was 3 rounds of 1000m row then 5 rounds of cindy, the crossfit standard BW workout.
On monday (4.27) I did an 2 x 5k row
On Tuesday (4.28) i did a variable rate 8k.
Assuming we are still able to go to Florida in June, May will be my beach body month. I think right on the cusp of being lean, just need to get my diet right and not drink excessively on the weekend.
Best,
SeaLab Fitness 