EMOM 10 min – 185/198lbs
Power Clean x 1 + Hang Clean x 2
EMOM 10 min – 185lbs
Deadlift x 3 + Hang Clean x 2
EMOM 5 min – 315lbs
Deadlift x 5
EMOM 5 min
Row x 10 cal
EMOM 5 min – 315lbs
Deadlift x 5
EMOM 5 min
Row x 10 cal
comment 0
Burger – 3/4/20
Week 2 of 5/3/1
Bench Press – TM = 255
x 10 – 135 lbs
x 8 – 145 lbs
Working Sets
x 3 – 175 lbs (70%)
x 3 – 195 lbs (80%)
x 3+ – 225 lbs (90%) I did 5 reps
First Set Last Set
4×10 – 175 (70%)
4 x 10 – DB Flys 30#
4 x 10 push ups
4 x 10 – Light Incline bench – 95#, 95#, 95#, 135#, 135#
4 x 12-15 – Tricep Pull downs
4 x 10-12 – Over head Tricep cable extensions
Stretch and roll out
Bishop 3-4-20
DJ Oly transformation Day 2
EMOM 1 clean + 8 front squats 135, 165, 185, 185
EMOM 1 snatch + 8 OHS 95, 95, 95
Three rounds: 2,3,5 deadlift 225, 275, 315, 5 toes to bar, farmers carry down and back with 100s
Run around the parking lot. took 4min we will call it .5 mile
DeSapio 03-03 & 03-04-20
03-03
Pullup x 10
Toes to Bar x 20
Deadlift @ 185lbs x 30
Double Under x 100
Box Jump x 30
Burpee x 20
Hang Clean @ 185lbs x 10
Then
12 min AMRAP: 500m row + 20 Burpees
8 minutes work up to 1RM thruster – 208lbs
03-04
12 Rounds – 30/30 – 48 minutes
Assault Bike
Double Unders
Row
Ski Erg
LaBrake 03.04.2020
Cycle 3 Week 1 Day 2
Warm up
2 x 10 @ 195
15 min EMOM snatch @28 kg, every 3rd @ 32kg
3×10 wheelies/body sawz
3×5+5 pull ups + dips
Burger – 3/2/20
Week 2 of 5/3/1
Deadlift – TM = 355#
x 10 – 135#
x 8 – 185#
x5 – 225#
Working Sets
x 3 – 255# (70%)
x 3 – 285# (80%)
x 3+ – 320# (90%) – I did a 6 rep PR
First Set Last Set
5×10 – 255 (70%)
DB Row
3 x 10 – 65#, 75#, 85#
Cable Row
3 x 10 – 90#, 100#, 120#
Cable Pulldowns
3 x 10 – 85#, 100#, 110#
Roll out and Stretch
LaBrake 03.03.2020
Cycle 3, back to back squat. Week 1 Day 1
Warm up: 3 Rounds 10 Squats (mixed variety), 10 push ups, 5 squat jumps, 10 reverse hyper
1 x 20 @ 185 Back Squat
15 min Emom 5 snatches ea arm @ 24kg
bicep blaster
DeSapio 03-02-20
800m run x 2
400m run x 2
“Sex Panther”
5 Rounds
Power Clean @ 198lbs & 220lbs x 5
Glute Ham Raise x 5
5 Rounds
Power Snatch/OHS @ 110 x 5
DB Snatch @ 65lbs x 5 each arm
4 Rounds
Assault Bike x 20cals
TGU @ 44lbs x 5 each arm
Davlantis 3-2-20
Dynamic warmup and prep
3 x 1 snatch @ 135lb – felt alright, still catching really high
3 x 1 behind the neck jerk from blocks – didn’t get to these. Racks were all full and we don’t have blocks
4 x 3+6 speed back squat + BB good morning @ 195lb + 135lb
3 x 5 seated box jump @ 30 inches
2 x 10 an rollouts + 60s deadbug + 45s each side plank
Cool down and stretch
Bishop 3-2-20
Sadly, bulking season is over and so is powerlifting – for now. I will post a summary when I have some time — maybe this weekend? Today I started the Dan John transformation program. The model is a three week pre-olympic lifting program with three days of lifting each week. The first day is upper body, second lower body and third power. The goal is to gain some lost mobility and become comfortable swinging, cleaning, and snatching before I start Dan John’s Big 21 olympic lifting program.
Three rounds EMOM (1 clean + 8 presses) 115, 125, 135
Three rounds EMOM power curl (8 clean curl then three second negative)
Three rounds 6 pull ups, 6 dips, 20 pull aparts
2×2,3,5 SA press 40, 50#
30min swim
SeaLab Fitness 