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Bishop 8-17-19

Dynamic W/u

3×10 shoulder dislocate

Then:

2x(30sec on/ 30sec OH rest) @ 10# DB

two rounds 1 min rest between

Then:

3×10 front raise @ 25# DB

3×10 lateral raise @ 10# DB

Then:

5×10 DB Bench @ 60,70,75,75,75

Then:

5 rounds push ups to failure. 1 min rest between rounds

Then:

5×5 feet-to-hands

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Bishop 8-16-19

Dynamic W/u

KB Situation:

5 rounds – 15 swings, 10 goblet squats, 3 single arm clean to press @ 60# kb

Swim:

300fr

200 kick

4×25 build

1×50 ez

1×25 allout

1×25 ez

1×50 all out

3×100 moderate

3×100 negative split

3×100 slow, med, fast

warm down:

4x 25 under water – 25 ez

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DeSapio 8-12 through 8-16

Monday: 

am:

1600 meter run (5:53) 1200 meter  (4:34) 800 meter  (2:56) 400 meter (1:15)

Tuesday:

am: 5 mile run (39:47)

pm: DT @ 154lbs

Wednesday: 

5 Rounds @ 62lb KBs

Mr. Spectacular x 5

OH Carry x 25 meters

KB Swing x 25

Farmer Carry x 25 meters

Thursday: 

am: 800 meter run (2:53) 800 meter (2:55) 800 meter (3:03) 400 meter (1:17) 400 meter (1:27)

pm: 1600 meter fin (29:32)

Friday:

Bench

135 x 20

185 x 15

205 x 10

225 x 5

225 x 4

225 x 5

225 x 5

Squat

4 x 10 @ 225lbs

 

 

 

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Bishop 8-15-19

Dynamic W/u

Workout:

2×5 wall squat

2×10 bb squat

2×5 goblet squat

4x20m lunge (10m forward/10m backwards)

Then:

Barbell Lunge (alternating legs)

20 reps @ 45#

10 reps @ 95#

10 reps @ 135#

8 reps @ 165#

Then:

Alternating lunge (forward/backward by leg)

1×6 @ 185#

2×6 @ 205#

Then:

4x 30sec on/30sec rest frog jumps

Then:

4x 10 situps + 40 flutter kicks

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Bishop 8-14-19

Dynamic W/u

3 rounds, 6 reps of each, with two 20# kbs:

Hi pulls, bent over row, hang clean, front squat, push press, OHS to SOTS press, push up

Then:

4x(30sec on/30sec off) burpee/pull up

Two sets, min rest between

Then:

10-1 pushup ladder

Then:

3×5 dips This is a weak set I know – it was my first time to try dips in a long time due to an injury. I seem to be healed so I’ll be hitting these more.

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LaBrake 08.14.2019

Legs were pretty sore from day one so we took the 13th off then got back it today.

 

Smolov Week 1 Day 2!! (Intro phase)
Back rehab

1×10 @ bar, 1×10 @ 135

3×8 @ 165, 1 x 5 @ 175, 2×2 @ 195, 1 @ 200

then 3 rounds of max pull ups