30 Min t-spine stretch and strengthen
2000, 1500, 1000, 500 m row with 3 min EZ rowing between each set
roll and stretch
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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 + 10 pullups
Straight Leg Dead Lift 3 x 10 @ 132lbs
Single Leg Dead Lift 5 x 2 each leg @ 110lbs
Weisheit Workout 6-26-18
Got back to the outdoor jogs today. Got back to me.
3 miles were covered. My heart rate was up and down. Probably not a bad thing. Mixed in step ups and push ups while I went. Overall 43 minutes of sweat sesh. Pleased with it.
Diet wise I’m trying cut back in alcohol. Last week was a bender. I only had 7 dollar margs last Saturday so other than diabetes I’m good to go. I think beer just kills all dieting abilities. Going to CO next week so that’ll be a challenging week.
Oooh dat lab
LaBrake 06.26.18
upper body blast
roll stretch hang
KB warm up + pull ups
KB clean and press ladder 1-5 @ 24kg then 1-5 @ 32kg (super set with same rep scheme pull ups)
db bench alternating arm 3×10 @ 80, 2×8 @ 85
run on tread mill for 10 min @ 4% grade, walk on treadmill for 10 min @ 11% grade
LaBrake 06.25.18
Early Week lower body blast again, i think this is my 4 week. the RFESS still completely gasses me, not sure why.
Roll, stretch, hang
KB warm up complex + 9 pullups (3×3)
3 rounds (5 dips, 5 pullups) + anti-rotation ab work
ladder 1-5, 1-3 pistol squats + SLDL @ 32 kg kb
RFESS 7-6-5 + KB goodmorning @ 32 KG
15 rounds 1 every 40 seconds of power clean, hang clean, front squat (did the last round as snatch) @ 135
Weisheit Workout 6-25-18
Got in 25 minutes of exercise. Rotated through squats or lunges, abs, arms.
Didn’t have much motivation so something was better than nothing. Cheers
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, 90lbs
Deadlift 6 x 3
220lbs/243lbs/265lbs/276lbs/287lbs/309lbs
KB Clean & Press 5×5 each arm
KB Oblique Crunches 4 x 25 each side
LaBrake 06.22.18
TGIF – this workout was not really part of my current work out regimen but i was interested in how i would do on power cleans. I hit my “max” (never really try to go over 225) at the lowest body weight i have been in a while so that was nice.
rolled stretched hanged
KB complex w/pull ups
5 rounds 5 pull ups 5 dips
anti rotation band work
power clean doubles @ 135,155,165,185,205,215,225
power clean and double push press 3 sets @ 185
3x500m row @ 1 min rest
LaBrake 06.20.18
P sore from the clean complex stuff.
upper body blast day.
rolled out,
BB OH press, worked up to 5 sets of 3 @ 135 then some singles at 155 super set with pull ups
BB Push press started @ 135 and did doubles up to 195. (the second rep at 195 was basically a power jerk.)
DB bench – alternating arms: 2 x 10 reps @ 80, 2 x 10 reps @ 85, 8 reps @ 90s (PR)
Then over to the dreadmill and did 20 mins @ 4% grade varying speeds, got 2.3 miles.
LaBrake 06.19.18
in the new gym, “wel at Humana” its pretty awesome.
rollout and stretch
KB warm up complex + pull ups
3 rounds – 5 dips, 5 pullups
ladder 1-5, 1-3 of pistol squats super set with SLDL KB
8-7-6 RFESS @ 24KG KB super set with good mornings same reps same weight
10 min 1 set every 30 seconds of 1 DL, 1 power clean, 1 hang clean, 1 front squat (this was waaaay harder than I remember, also first time doing oly lifts in 3-4 months. only got 15 of the 20 sets…. ill be back.)
played around with power clean and push press worked up to 165 single
5 min on the VersaClimber (RIP)
