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DeSapio Workout 04/20/18

Happy 4/20, guys.

“Warm Up”

Turkish Getups 10 each side @ 35 lbs

KB swings: 4 x 25 @ 53 lbs

Bent over row: 2 x 12 each side @ 53 lbs

3 sets @ 90 lbs:

6 high pulls

6 bent over row

6 hang clean

6 front squat push press combo

6 OHS

6 push up/renegade row

Deadlift

225 x 10

235 x 10

245 x 10

255 x 10

265 x 10

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Davlantis workout 4/18/18

Week 3, day 3

Bodyweight: 198.2lb

I lovingly crafted the worlds most perfect bacon egg sandwich today after work. My dog ate it while I wasn’t looking. Sometimes you’re the hammer, sometimes you’re the nail.

Roll out, dynamic warmup, warm up sets of 4-6 up to working weight.

4 x 5 back squat @ 245lb

1 x 5 back squat @ 255lb

4 x 3 hang clean @ 165lb

1 x 3 hang clean @ 175lb

3 x 3 Halting clean deadlift @ 195lb

1 x 5 straight-leg deadlift @ 195lb

3 x 5 straight-leg deadlift @ 210lb

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LaBrake 04.18.18

This work out brought to you by 4 cups of coffee and a scoop of c4.

 

Roll out

KB warmup complex

work up to 315 LB DL, 20 reps, 1 every 30 seconds

Then messed around with some DB bench, worked up to a single working set at 85.

then did alternating reps at 25 until failure

Brief pause,,

5000m row, 19:30ish

one love

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Davlantis workout 4/17/18

Nice and easy overhead day today bois.

Week 3 day 2

Bodyweight: 196.7lb

Rowed 500m, rolled out, did the dynamic warmup, worked up to a working set weight, and got right into it.

Behind the neck jerk:

3 x 3 @ 155lb (all squat jerk on these sets)

1 x 3 @ 165lb (squat jerk this set)

1 x 3 @ 185lb (got scared and split jerk so it was hella comfortable)

Push press:

1 x 5 @ 135lb

2 x 5 @ 140lb

1 x 5 @ 150lb

Hit some supersets of hanging leg raises/hypers then went home to rest.