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DeSapio 03-31-20

DIY sanbag day. Made a 65lb and 100lb SOB

5 Rounds

Sandbag Getup @ 65lb x 5 each side

Sandbag Devil Press @ 65lb x 10

Sandbag Clean @ 100lb x 10

Sandbag Push Press @ 100lb x 10

KB Pull Throughs @ 35lb x 20

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Davlantis 3-31-20

4 x 8-10 bench @ 185lb

4 x 10+15ea rear delt fly + side plank windmill

4 x 10+10+10 KB swing + hand release push-up + squat jump

4 x 60s+60s max shoulder taps + max deadbug

Cool down and stretch

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DeSapio 03-30-20

Field Work w/ 35lb KB

KB Swing w/ resistance band x 100

KB Seated Shoulder Press x 100 each arm

KB Plank Pull Throughs x 50 each arm

KB Snatch x 100 each arm

Tire Sledgehammer x 150 swings

Tire Flips x 100

KB Single Arm OHS x 25 each arm

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Davlantis 3-30-20

Feeling hella sore on this comeback, so this will be interesting.

Warmup and prep

3 x 1 snatch @145lb (90%) – felt way better with some advice to narrow up my starting stance and not let the hips shoot up right away. Shoulders are feeing super tight right now though

1 x 1 clean and jerk @ 225lb – supposed to be 235 for 90% and it took 3 tries to get 225 and it wasn’t pretty

1 x 2 front squat @ 235lb (90%) – felt alright but more of a grind than it should be for 2

2 x 10+6ea back ext. + RFESS

2 x 10+45s ea BB rollouts + side plank

Cooldown and stretch