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DeSapio 10-17-19

55lb DB – 20 min time cap

DB Snatch x 10 + 15 Burpees Box Jump Overs @ 24″

DB Snatch x 20 + 15 Burpees Box Jump Overs @ 24″

DB Snatch x 30 + 15 Burpees Box Jump Overs @ 24″

DB Snatch x 40 + 15 Burpees Box Jump Overs @ 24″

DB Snatch x 50 + 15 Burpees Box Jump Overs @ 24″

Time – 19:03

Then

DB Bench Press @ 55lbs x 20 + Ski Erg x 500 meters

DB Bench Press @ 55lbs x 20 + Ski Erg x 400 meters

DB Bench Press @ 55lbs x 20 + Ski Erg x 300 meters

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DeSapio 10-16-19

EMOM 20 min @ 155lbs (first time doing this, will definitely add probably 20 more lbs next time)

Power Clean + Front Squat + Push Jerk + Front Squat + Split Jerk

3 Rounds

Ski Erg x 500 meters

Deadlift @ 220 x 12

Box Jump @ 24″ x 21

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LaBrake 10.16.2019

Incredibly sore as of the writing. Maybe got back in a little too quick. Doing some weird stuff because I can win prizes at gym

AM walk dog, roll out, stretch, stretch bands, 3,5,7,9,11,13,3,5,7,3,5 BB OH press @ 95 then some curls @ 25

PM: roll out, 15 min tread run (1.75 miles, 2.5 incline), 10 min stair master (50 flrs I think), 5 min versa climber

Then, 1 min jump rope 30 second plank

Then, 2 min amrap 20kg gob squats// push ups reps go 4,6,8 etc got to 12 and did the squats only

200 m row ez

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Wickes 10/16

1 hr racuqteball

4 Horsemen: Ex wives and flat tires

1)

4 rounds, 30 sec rest between rounds. No rest between exercises:

4x front squat @155#

4x bench press @185#

4x KB high pull with 2×45# kb

2)

8 rounds. 1:00 rest between rounds. No rest between exercises:

12x DL @185#

6x strict pull-ups

12x feet elevated pushups

12x box jumps

12x med ball slams @20#

Sauna

Edit:

3.3 Mile run in the evening

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Wickes 10/15

1 hour racquetball

30 seconds ea exercise followed by 30 seconds of rest. during rest perform 5 perfect pushups. Repeat 3 times.

1. GHD sit up

2. V-sit

3. Static hold on rings/TRX @ top of push-up position

4. Tuck hang

5. Left plank

6. Front plank

7. Right plank

8. Vertical sit up

Sauna

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Bishop 10-15-19

‘Russian Aggression’

10 rounds: 3x Front Squat @ 155#

5 rounds: 8x DL @ 185#, 30m sled push loaded with 180#, 5x one arm over head sit ups @ 30#

3 rounds: 10 elevated push ups, 10 pull ups, 8x dumbbell press @ 40#

3 rounds: 1min KB swings @ 53#