Typical KB warm up
4×5 back squat @ 185
15 min EMOM KB snatch @ 24kg. Shoulder feeling good. I was just real sore I guess.
6x500m row @ 1:00 rest (1:44,1:44,1:44,1:44, 2:15, 1:45 (Sprint first 250 @ 1:24 pace))
comment 0
DeSapio 03-12-20
Prescribed: Every 3 minutes for 5 Rounds. We had 3 people with 2 bars and 2 bikes so this went to shit real quick but we tried.
Push Jerk @ 132lbs x 20
Assault Bike x 20cal
Partner AMRAP 10 min
Sumo High Pull w/ hip hinge @ 110lbs. Alternate with partner every 5 reps
3 Rounds
DB Front Raises to failure + DB Lateral Raises to failure + DB Rear Delt Flys to failure
LaBrake 03.12.2020
2 x 500m row @ <2:00 with some stretchies, hyper extensions and push ups
15 min Snatch @ 24kg EMOM
2000m row @ 7:06 just sorta went for it. Wanted a good sense of where I was at and I think I found it.
Wickes 3/12
Standard warmup
Bench
5×135
5×155
7×175
5×8@135
Bent row
4×10@135
Machine flyes
4×12
GHD
4×10
Wickes 3/10
Warmup
Seated OH press
5@85
5@95
8@110
5×8@85
Lateral raise
4×15@20
Strict BB curls
4×10@60
Skull crushers
4×15@70
Bishop 3-11-20
EMOM Power clean + hang clean + front squat. 5×135, 5×175, 3×185, 2×210
EMOM OHS 8×95, 8×95, 8×115
Deadlift 5×135, 5×225, 5×275, 5×300, 3×335, 3×365, 2×385, 2×405, then failed at 435
DeSapio 03-11-20
AM:
3 Rounds
Row x 500m
Assault Bike x 800m
Jacob’s Ladder x 300ft
PM:
5 Rounds
Front Squat @ 220lbs x 3
KB Military Press @ 53lbs x 3
5 Rounds
Power Clean @ 155lbs x 15
Feet Elevated Pushups x 15
5 Rounds
Box Jump x 10
Pullup x 5
GHD Situp x 10
then
15 Rounds w/ partner
Ski Erg x 30/30s
Davlantis 3-11-20
Gym hasn’t shut down yet, so I’m here
Dynamic warmup and movement prep
3 x 1 low block snatch @ 125lb – backed off from last week to really focus on catching at depth, feeling better.
1 x 1 clean and jerk @ 235lb – oooh boy, that one was spicy. Definitely a press out and a grind, but it got up.
2 x 2 c&j drop sets @ 205lb – also ROUGH
2 x 2 snatch high pulls @ 175lb
3 x 1 pause back squat @ 255lb
3 x 10+10 GHR + reverse hyper
Cooldown and stretch
LaBrake 03.11.2020
2 x 500 with some warm up movements in between (2:17,2:04)
2 x 2000m negative split and descend try to keep stroke rate @ 23 (did 24/23 the whole time)
First one 7:47, (1:58 pace, 1:55 pace)
Second one: 7:28 (1:53 pace, 1:50.9 pace
DeSapio 03-10-20
AM:
4 Rounds
1200m run + 1 min max situps + hanging knees to elbows x 15
then
Max reps bench press @ 135lbs – 35 reps
Max reps bench press @ 225lbs – 7 reps (ha dead)
PM:
“Hands Up” 4 Rounds
Devil Press @ 40lb DBs x 10
OH Walking Lunge @ 40lb DBs x 20m
Toes To Bar x 10
then
5 Rounds
Row x 10cal
Assault Bike x 10cal
Double Under x 20
Run x 50(ish)m
SeaLab Fitness 