Squat – 5×135, 5×225, 5×245, 5×275, 5×315 (tweaked my hip somehow? So a bailed on power cleans)
50 chins
50 face pulls
30 shrugs at 100lbs
comment 0
Davlantis 2-24-20
Dynamic warmup and prep
3 x 1 power snatch @ 130lb
1 x 3, 2, 1 behind the neck jerk @ 210, 225, 235lb
4 x 3+6 speed back squat + bb good morning @ 185lb and 125lb
3 x 5 seated box jump
2 x 10+60s+45s ea bb rollout + dead bugs + side plank
Cool down and head out
LaBrake 02.21.2020
Lil pre-game w/part-time sea labber Troy.
typical warm up
5 x 5 BB oh Press @ 135 superset 5 pull ups
10 x 10 swings, rest while partners swings
blow out ur biceps on curls.
DeSapio 02-20 & 02-21
02-20
Deadlift @ 220lbs x 20
Ski Erg x 20cals
Deadlift @ 242lbs x 15
Ski Erg x 20cals
Deadlift @ 275lbs x 10
Ski Erg x 20cals
02-21
10 min EMOM @ 198lbs
Power Clean x 1 + Hang Clean x 2
5 Rounds
Hang Clean @ 155lbs x 10
Toes to Bar x 10
5 Rounds
Double Unders x 20
Assault Bike x 10cals
Davlantis 2-21-20
Heavy day today, feeling alright, and motivated but also kind of like a wiggly bowl of jello. We’ll see how she goes.
Dynamic warmup and movement prep
4 x 1 snatch @ 140lb (~90%) – hit last 2 at 145lb
3 x 1 clean @ 225 (~92%) – felt unexpectedly great!
4 x 2 back squat @ 225lb (~70%)
3 x 10+10 wide-grip pull-ups + pendlay row
Edit: throwing in some more bench and tricep work since I didn’t learn my lesson the first time
Cool down and lots of stretching
DeSapio 02-19-20
5 Rounds
Front Squat @ 220lbs x 3
DB Press @ 65lbs x 3 each arm
5 Rounds
Power Clean @ 132lbs x 15
Elevated Pushup x 15
5 Rounds
Box Jump @ 35″ x 10
Pullup x 5
GHD Situp x 5
Then
21-15-9
Thruster @ 88lbs
Toes to Bar
Bishop 2-19-20
Deadlift – 5×135, 5×225, 3×285, 3×325, 4×365, 2×385, 1×405, 3x5x285
Bench – 2sec pause. 5×135, 3×185, 3×205, 9×225, 3x5x185
Barbell curls 10×80, 10×80, 10×90, 5×100, 5×110
SA DB no post row 3x6ea 75, 1x6ea 85, 1x5ea 95
Davlantis 2-19-20
Dynamic warmup type things
5 x 2 low block snatch @ 125lb – felt REALLY good on first 2sets, got laid out on 3rd, barely missed 4th. Did 4th and 5th at 115lb
1 x 1 clean and jerk @ 220lb
2 x 2 clean and jerk drop sets @ 200lb – it was at this moment that I realized my legs are toast
3 x 3 snatch high pulls @ 155lb
4 x 3 pause (2 sec) back squat @ 225lb
3 x 10+10 glute ham raise + reverse hyper
Cool down and leave
LaBrake 02.19.2020
Really not feeling it this AM.
Cycle 2 Week 3 Day 2
Squat play warm up + reverse hypers
2 x 10 DL @ 225
6 x 5 KB press @ 24kg
curls for the gurl
LaBrake 02.18.2020
Cycle 2 week 3 day 1
Typical KB warm up+10 pull ups+windmills
20 reps DL @ 225
15 min EMOM 10 snatch 10 snatch 5 push ups did 2 rounds @ 28, 3 rounds @ 32kg
2000m row it hurt really bad
SeaLab Fitness 