August 7, 2018
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DeSapio Workout 08-07-18

3 Rounds 

Ski Erg x 20 Kcal

KB Clean/Press x 10

Renegade Rows x 10 each arm

KB Reverse Lunges x 5 each leg

Pushup x 25

Pullup x 5

Toes-To-Bar x 10

Dips x 10

KB Single/leg Arm Step Up x 5 each leg (24 inch box)

KB Front Squat x 10

Situp x 25

Over The Shoulder Med Ball Toss x 15

Ski Erg x 20 Kcal

Total Time 1 hour 5 minutes

Core

KB Oblique Crunches x 20 each side

4 Count Flutter Kicks (Holding med ball over face) x 25

Toe Touches (Holding med ball over face) x 25

Leg Raises (Holding med ball over face) x 25

2 Count V-Ups x 25

August 7, 2018
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Davlantis 8-7-18

5-min row to get warmed up some dynamic warmup type stuff

On to the benchy bois

Bench press:

Warmed up with some sets of 8-5 reps from 135-185

3 x 3 @ 205lb

3 x to failure overhead tricep curl

4 x 8 incline DB bench

3 x 12 tricep cable pushdown

2 x 10ea KB front rack march

3 x 10 cable flys (middle)

Tomorrow might be the most challenging Day of the year: distance focused swim at 5, first day of school for my students, and I’m hella sore from working out already. If I die, I die. It’s been a decent run.

August 7, 2018
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Tiemann Run 8.7.2018

8 Miles 1 hour 5 minutes 40 seconds

8:12/mile

My route had me join up with a different trail around mile 4 and I noticed there was a guy coming up behind me so I really dropped the hammer and closed it out with 4 miles @ 7:45. There was also an impeccably clean port-o-potty that I probably burned a hole through with my first BM in 48 hours post lake weekend.

Also, for elevation comparison, this run had 100 ft elevation change total.

August 6, 2018
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DeSapio Workout 08-06-18

Deadlift

220 x 10 (7 pullups, 10 dips, 30 pushups)

264 x 8 (7 pullups, 10 dips, 30 pushups)

286 x 7 (7 pullups, 10 dips, 30 pushups)

308 x 3 (7 pullups, 10 dips, 30 pushups)

Pooped out on that last set unfortunately.

15 minute AMRAP

Ski Erg x 20 Kcal

20 Jumping Jacks

15 Box Jumps (36 inch box)

10 Over-The-Shoulder Med Ball Toss (50 lbs)

Core

4 Count Flutter Kicks x 25 (Hold med ball directly over face)

Toe Touches x 25 (Hold med ball directly over face)

Leg Lifts (Hold med ball directly over face)

2 Count V-Ups x 25 each leg

 

 

 

August 6, 2018
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LaBrake 08.06.18

Nice LEGend day.  The outdoor turf area is open now so i can get a nice tan during my workout.

roll and stretch.

KB warm up complex + 3×3 pulls ups

pistol squats 3 sets 1 each leg, 3 sets 2 each leg, 3 sets 3 each leg @ BW

every 30 seconds for 9 rounds // round 1: 1 each leg, round 2: 2 each leg, round 3: 3 each leg (repeat 3x)  @ 25 LB medicine ball

10 min, 45 seconds work 15 rest// Odd rounds KB swings @ 24kg, Even rounds frog jumpies

Sauna

 

August 6, 2018
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Tiemann Workout 8.6.2018

Standard warmup

5 minute row

40 arm raises with 5 lbs

10 arm circles each with 5 lbs

stretching

Set:

3x

20 curls @ 30/32.5/35

15 DB chest flys @ 20

15 closed chest DB bench @ 20

15 shoulder flys @ 20

Then

3x

10 Incline crunches @ 45

20 rows @ 45 each arm

Cooldown:

Ab set, stretching.

August 5, 2018
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DeSapio Workout 08-04-18

Bench

185 x 10

205 x 10

225 x 5

225 x 5

225 x 5

225 x 5

DB Incline

(25 x 10 DB Curl/Press)

55 x 12

(25 x 10 DB Curl/Press)

65 x 10

(25 x 10 DB Curl/Press)

70 x 8

(25 x 10 DB Curl/Press)

DB Military Press

50 x 10

50 x 10

Pull-Ups

8, 6, 6, 5

Squat

185 x 10

(KB Reverse Lunges x 10)

225 x 8

(KB Reverse Lunges x 10)

250 x 6

(KB Reverse Lunges x 10)

275 x 5

(KB Reverse Lunges x 10)

285 x 3

(KB Reverse Lunges x 10)

 

August 3, 2018
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DeSapio Workout 08-03-18

4 Rounds

Triplet (Clean/Front Squat/ Push-press) x 5

Burpees x 10

KB Reverse Lunges in racked position x 5 each leg

KB Bent Over Row x 10 each arm

KB Swing x 20

KB Overhead Carry 50 yards

Med Ball Toss Over Shoulder x 10

Ski Erg 20 KCals

Core

4 Count Flutter Kicks x 25

Leg Raises x 25

Toe Touches x 25

2 Count V-Ups x 25