September 15, 2020
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Wickes 8/15

This was a b

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of

Pull-ups

KB Goblet Squat

KB Clean + Press each arm

Pushups

DB curls each arm

Burpees

Totals 100 reps of each exercise, took forever. Took a page out of Tim Kennedy’s book for this one with the ladder rep scheme

September 14, 2020
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Tiemann Workout 9.14.2019

I’m back. Mostly because I am heavy and need accountability buddies, and also because I joined the SeaLab rowing team. Currently 235 lbs, last week was the heaviest I have ever been and I need to lose weight so I don’t hurt myself running.

Okay done whining, here’s the workout:

Warm up 5 min row

3 x

SL box step ups x 10 each

Banded squat walk

Full stack weighted crunches x 15

3x

15 x pulley bench

10 x incline sit ups w/ twist (20 lb med. ball)

3x

10 x american KB swing (50 lb)

10 x KB squat (50 lb)

10 x SA KB snatch (40 lb)

September 10, 2020
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DeSapio 09-09-20

50lb DB

DB Snatch x 10

Burpee Box Jump Over 36″ x 15

DB Snatch x 20

Burpee Box Jump Over 36″ x 15

DB Snatch x 30

Burpee Box Jump Over 36″ x 15

DB Snatch x 40

Burpee Box Jump Over 36″ x 15

DB Snatch x 50

Burpee Box Jump Over 36″ x 15

Supposed to be 20 min time cap. Nah son finished just under 22min

September 9, 2020
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Wickes 9/08

Started new job and moved. Been out the exercise game so long my current physical fitness level is about as impressive as joe Biden’s mental health. time to go back to church

Small circuit to get back in it:

15 KB swings @45

8 ea single arm KB thrusters @45

12 SA DB snatch

12 push ups on half Med ball

10 chin ups

.25 mile run

Repeat 4X