Bishop 12-5-19

Dynamic W/u

Then:

SA DB Bench – 1x8ea @ 60, 1x6ea @ 70, 3x4ea @ 80

Then:

Prowler – 4 plates 5 trips down and back

Then:

DB row – 4x6ea @ 80

Then:

Farmer’s carry with 53# KBs. 4 trips around the gym

Then:

Front squat – 1×5 @ 135, 1×5 @ 165, 1×5 @ 195, 1×5 @ 225

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Wickes 12/5 DL 4 DWAYNE

Stair climber warmup

Dynamic shit

Shoulder mobility stuff

5 rounds, no rest other than walking back and forth:

10x DL @225#

10x BB bench @155

Then:

Louder Than 10 from 4 horsemen:

5x ball slam @20#

10x pushups

15x KB swing @70#

No rest, 11 rounds

Sauna

DL FOR DWAYNE SCORE SO FAR: 11,250#

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Burger 12/4/19

Operator Day 2: Warmup and Strength
This workout surprising destroyed my legs.

Warm-up:
Air squats – 30 sec working / 15 sec rest
total time 4:15

Back squat progression to 1RM
1 x 3 – 135lb
1 x 3 – 155lb
1 x 3 – 185lb
1 x 2 – 205lb
1 x 2 – 225lb
1 x 1 – 245lb
1 x 1 – 275lb
1 x 1 – 300lb
(Maegan was able to do 155 on Back squat)

Abs
20 Crunches
10 physio ball roll outs (Pause for 2 seconds at full extension)
30 Russian twists
x3 ROUNDS

Bishop 12-4-19

DWU

Then:

DL – 1×5 @ 205, 1×5 @ 245, 3×5 @ 260

Then:

BP – 1×5 @ 155, 1×5 @ 175, 5×5 @ 200

Then:

5R

10 BBR @ 110

20 DBC

10 RH

Performed an extra set of curls in sacrifice to Broden. May the iron god heal Dwyane’s bicep with the speed of a langskip on Thanet Isle’s glass smooth waters.

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LaBrake 12.04.2019

I’m still a runner

Lite warm up then sets of 10 KB clean and press each arm: 16,24,32,16,24,32kgs.

Then saute onions and mushrooms super set 30pull ups then chop chx breast for butter chx

2.2 miles run, took 18 ish min was stopped because attacked by doggie

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DeSapio 12-4-19

This one sucked big time. 1 hour of work

Row x 30 cals

Curve Treadmill x 30 cals

Assault Bike x 30 cals

Jacob’s Ladder x 30 cals

Ski Erg x 30 cals

No idea how many rounds we did, was just trying to survive.