30 min
Ski Erg x 30sec on/30sec off
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LaBrake 02.14.2020
Cycle 2 Week 2 Day 3
Warm Up
4 x 5 DL @ 315
15 min EMOM (10 Snatch, 10 Snatch, 5 Pushups) @ 28kg
2000m ski erg
LaBrake 02.13.2020
Cycle 2 Week 2 Day 2
Warm up
2 x 10 DL @ 205
5 rounds 10 presses ea arm @ 24kg 5 pull ups
curls n banded tricep extensions
LaBrake 02.12.2020
Cycle 2 Week 2 Day 1
Warm up
20 Reps DL @ 205
15 Min emom 5 rounds 10 Snatch 10 Snatch 5 Pushup
Some curls, duh
LaBrake 02.11.2020
Gym’s Work out of the Month
3 Rounds for time:
500M row
20 Thrusters @ 35lb Dbs
20 KB Swings @ 24kg
20 Alt Arm Db Snatch @35
50 Jump ropes
10 Burpees
Still sore as of this writing (friday), took me 21:30 and I wanted to die
Davlantis 2-13-20
Felt like a baby deer trying to stand up for the first time on every lift today except front squat. Idk if I’m getting sick, feeling the caloric deficit I’m on, hitting peak depression szn, or the perfect mix of all three. Feels terrible
Dynamic warmup and prep
1 x 1 snatch @ 145lb – only got laid out on my ass once on a missed lift today. Doing better getting under the bar in the catch.
2 x 2 power snatch @ 135lb – struggled on second rep of each double
5 x 1 halt clean and jerk @ 165, 165, 185, 185, 205lb
1.x 1 snatch grip deadlift @ 205lb
1 x 5 snatch grip deadlift @ 155lb
1 x 1 max front squat @ 255lb – new best
1 x 2 front squat drop set @ 235lb
2 x 10+10 YTW + dips
Weisheit Workout 2-12-20
Team f my legs up today.
3 rounds
10 Back squat at 155
10 KB swing at 50
10 SA KB press at 50
Last rounds was only 5 back squats. See up above.
4 x 6 BP at 155
Bicep curl burnout at 65 got to 18
Weisheit Workout 2-9-20
Took a break due to travels both personal and business.
Warm up
3 rounds
10 BP at 135
3 HC at 135
8 shrugs at 135
Farmers carries with a 50 KB
Motivation has been in the gutter
Bishop 2-12-20
Deadlift – 10×135, 5×225, 5×255, 5×295, 6×335, 3x5x255
Bench Press – 10×135, 5×165, 5×185, 7×210, 3x5x165
DB Row – 4x6ea @75
Curls – barbell, Preacher, DB
DeSapio 02-11 & 02-12
02-11-20
10 min EMOM @ 185lbs
Power Clean x 1 + Hang Clean x 2
10 min EMOM @ 185lbs
Deadlift x 3 + Hang Clean x 2
5 min EMOM @ 315lbs
Deadlift x 5
5 min EMOM
Assault Bike x 10cal
5 min EMOM @ 315lbs
Deadlift x 5
5 min EMOM
Assault Bike x 10cal
02-12-20
5 Rounds: Jacob’s Ladder x 100ft + Walking Lunges x 20 each leg
5 Rounds: Jacob’s Ladder x 100ft + Pushup x 20
5 Rounds: Jacob’s Ladder x 100ft + Pop Squat x 20
5 Rounds: Jacob’s Ladder x 100ft + Plank of some sort x 1min
SeaLab Fitness 