April Fools 2 me.
100 push ups
2×500 warm up then
10k @ 1:54.3 avg pace low stroke rate
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Davlantis 4-1-20
Dynamic warmup and prep
4 x 2 snatch from deficit @ 125lb
3 x 2 power clean from blocks @ 165lb
3 x 1 split jerk @ 205, 225, 235lb
1 x 1 back squat @ 305lb (95%)
2 x 60s+45s max shoulder taps + max deadbugs
Cool down and stretch
DeSapio 04-01-20
Sandbag ish
4 Rounds w/ 100lb (not the run)
Front Squat x 15
Bent Over Row x 15
Forward/Reverse Lunge combo x 5 each direction each leg
Over The Shoulder toss x 10
800m run (3:07, 3:11, 3:16, 3:21)
Bishop 3.31.20
20-18-16-etc
Decline Push ups 20-12 & OAP 10-2
Pull aparts
Curls
OH Squats 20-12 & Pistols 10-2
Ab wheelies
Grip squeezies COC 1.5
Wickes 3/31
Fuck China, fuck communists. Better dead than red. Don’t eat bats.
Street workout.
Standard warmup n shit
0.6 mile run
Then 4 rounds:
100 jump ropes
15 thrusters with a cinderblock
20 DB snatches
20 tire flips
0.6 mile run
DeSapio 03-31-20
DIY sanbag day. Made a 65lb and 100lb SOB
5 Rounds
Sandbag Getup @ 65lb x 5 each side
Sandbag Devil Press @ 65lb x 10
Sandbag Clean @ 100lb x 10
Sandbag Push Press @ 100lb x 10
KB Pull Throughs @ 35lb x 20
LaBrake 03.31.2020
Low energy today. Did 300 push ups over the course of the day. Can’t let isolation win. Can’t let ‘rona win. #myPillow
Davlantis 3-31-20
4 x 8-10 bench @ 185lb
4 x 10+15ea rear delt fly + side plank windmill
4 x 10+10+10 KB swing + hand release push-up + squat jump
4 x 60s+60s max shoulder taps + max deadbug
Cool down and stretch
LaBrake 03.30.2020
2x500m warm up then
15 min EMOM snatches @ 24kg then
45 min row low stroke rate (11,284m)
LaBrake 03.27.2020
2 x 500m warm up with stretchies
10,000m row varying stroke rates, 38:47.5
SeaLab Fitness 