20-18-16-14-12-10-8-6-4-2 with vest
Decline pushup
Ab wheelie
SA Banded thrusters
10-8-6-4-2
OAP
Pistols
CoC
comment 0
LaBrake 04.13.2020
Lil grinder extra action today.
3x 5 squats @ 135, 24kg swings
1-5 ladder of squat @ 200, swings @ 106, jump squats @ 40
2×20 min row w/2 min rest (roughly over 10k total)
DeSapio 04-13-20
20min AMRAP Cindy
Pullup x 5
Pushup x 10
Air Squat x 15
20 rounds
5 Rounds
DB OH Carry @ 65lb x 60ft each arm
400m run
DB Swing x 20
LaBrake Week of 4/6 Catch up
yikes, not posting
4/7 – 10K Row
4/8 – Off, drank margaritas mid-week double yikes
4/9 – 3 Min TT @ rate 24
4/10 – 5 x 2000m row
4/11 – 2000m row ez, 15 min emom snatch, Vested 1776 (18:30)
Bishop 4.12.20
5 rounds with weight vest:
10 chins
10 decline push ups
10 banded curls ea
10 rock curls
400m run
Bishop 4.11.20
1776 vested.
If you know you know.
21:13
Davlantis 4-11-20
Dynamic warmup and prep
4 x 2 high hang snatch @ 125lb – 135lb
3 x 3 BTN jerk work to 210lb then down 10% for drop sets
3 x 5 back squat: work to a 5RM @ 275lb then down 10% for drop sets @ 245lb
4 x 1 2-pos halting snatch pull (3s at shin, 5s at thigh, then finish pull) @ 155lb
2 x 10+10ea bent over row + OH lunges
2 x 60s + 30s ea max dead bug + side plank wins mill
Cool down and stretch
DeSapio 04-11-20
15min AMRAP 65lb DB
Clean/Press x 5 each arm
Goblet Squat x 10
9 rounds
rest 5 min
5 Rounds no rest
Burpee x 10
400m run
rest 7 min
Then
400m run
DB snatch x 8 each arm
400m run
DB snatch x 16 each arm
400m
DB snatch x 8 each arm
DeSapio 04-10-20
10 rounds
DB Snatch @ 65lb x 5 each arm
Double under x 20
3 rounds
KB plank @ 35lb x :30 each side
DB death march @ 65lbs x 50′
Bishop 4.10.20
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
400m Run (every two laps, then finish with an extra for 10)
Decline push up
Ab wheelie
Rock Thruster 60#
51:43
SeaLab Fitness 