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DeSapio 11-10-18

Had the honor of being at the gym with CLaB himself

Bench:

135 x 20

185 x 15

205 x 10

225 x 5

235 x 3

225 x 5

225 x 5

225 x 5

DB Incline:

70s x 12

80s x 6

80s x 6

80s x 6

OH Press:

95 x 5

135 x 5

135 x 5

145 x 5

145 x 5

DB Seated OH Press:

65s x 6

65s x 5

65s x 5

65s x 5

65s x 5

Squat (5 pull-ups between each set)

225 x 10

245 x 10

265 x 8

285 x 6

315 x 2

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DeSapio 11-09-18

6 Rounds: 30 min workout. Do all 3 rounds of each exercise before moving to the next.

Squat Jumps x (10 seconds on/10 seconds off for 3 rounds; total 1 min)

Plyo Push-Ups x (10 seconds on/10 seconds off for 3 rounds; total 1 min)

Split Jumps x (10 seconds on/10 seconds off for 3 rounds; total 1 min)

T Rotation Plank x (10 seconds on/10 seconds off for 3 rounds; total 1 min)

Knee Tuck Jumps x (10 seconds on/10 seconds off for 3 rounds; total 1 min)

 

20 min AMRAP:

Broad Jumps x 5

Pull-Ups x 10

Push-Ups x 15

Walking Lunges x 20 each leg

Bear Crawl or Crab Walk x 25 meters

Run/Jog x 50 meters

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LaBrake 11.10.18

Coming to you from Raleigh NC @ a Lifetime Fitness

Standard warm up

OH press, work up to 135 and do 3×5 (super set with pull ups)

then continuing from that weight work up to 2×3 push press @ 185

Power cleans work up to 5 x 1 @ 225

DB bench work up to 2×5 @ 90, then a ton of reps at 25

14 x 500m row @ 1 min rest hold under 1:50 pace

1000 yd swim

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LaBrake 11.08.18

Smolov Day 3 Week 2

This was the final day of the introduction phase.

Typical warm up + pull ups

5×3 Jump squats @ 65 lbs

5×3 back squats @ 135 “dynamic effort” basically pause briefly at the bottom then try and squat up as fast as possible, was actually quite difficult to feel like I was going fast.

1 x 5 @ 265 (was supposed to be 245 but my brain was broken)

3×5 power clean @ 185

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Tiemann Workout 11.12.2018

Standard warmup

5 min row

40 arm raises

10 arm circles

leg swings

set

3x

10/12/12 leg press 90/180/180

ankle PT w/ bands

then

10 x back/oblique raises at 45

10 x standing curls 60

10 x OH press 60/70

Cooldown

ab set

roll out