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DeSapio 07-26-20

Back pain seems to have finally subsided. Decided to ease back and take the barbell for a spin.

20 min AMRAP

Pullup x 5

Hang Clean 135lbs x 10

Toes to Bar x 10

4 rounds

Hang Squat Clean into Thruster 135 – 155lbs x 5

4 rounds

Double Under x 25

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Davlantis 7-23-20

Garage project is taking a pause for a while between insulation and drywall, so workout should be more consistent

Dynamic warmup and prep

1 x 1 high hang snatch @ 145lb

2 x 2 high hang snatch @ 135lb

4 x 1+2 power clean + push press @ 155lb

1 x front squat @ 245lb

2 x 1 front squat @ 225lb

3 x 2 BTN Jerk @ 185, 165lb

Core circuit

Cool down and stretch

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Davlantis 7-14-20

Dynamic warmup and prep

5 x 2 snatch: 1 @ 125lb, 2-4 @ 115lb

2 x 3+1 clean + jerk @ 175, 155lb

3 x 6 back squat: 1 @ 245lb, 2-3 @ 225lb

4 x 1+3 snatch high pull + low hang high pull @ 165lb

3 x 10ea+12ea+10ea SA DB row + archer push-up + rock raises

Cool down and stretch

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DeSapio 07-13

15 min EMOM Barbell Complex 115lbs

Deadlift + Bent Over Row + Hang Clean + Front Squat + Push Press + Back Squat x 2 reps each exercise

10 min EMOM 60lb DB

DB Snatch x 5 each arm

Toes to Bar x 10

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Bishop 7.13.20

Not sure how far I went, think around 2 miles; Tried a new route.

2 rounds:

20 ab wheelies

10 SA band twist press

10 pull a-parts forward and behind neck

10 front raises (moved up to a higher resistance)

10ea band curls

10ea band tri extensions

10 alt pistols as fast as possible

5ea grip trainer