35 minute walk on tread at inclines.
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DeSapio 01-14-20
Work up to 1RM Front Squat
1 x 300lbs
3 Rounds for time. 15 min cap
Run x 400m
Thruster x 15 @ 95lbs
Pull-Ups x 9
9min 13 sec
DeSapio 01-13-20
5 Rounds for time – 7ish minutes
Snatch x 7 @ 115lbs
Wall Ball x 7 @ 20lbs
Toes-to-Bar x 7
Bishop 1-13-20
KB mobility work
Bench – 10×165, 8×185, 5×215, 5×225, 3x5x235
DB no post SA row – 5×50, 3x5x75
Front squat – 10x 135, 8×165, 5×185, 2x5x195, 5×215
Davlantis 1-13-20
Starting a new week
Dynamic warmup and prep
3 x 1+1 snatch grip push press + snatch balance @ 125lb
3 x 1+1 clean + front squat @ 195lb
3 x 1+3 snatch high pull + low hang snatch high pull
3 x 6 back squat @ 245lb
Back squat for weight: got to 315lb
3 x 10+10 SADB row + dips @ 60lb + 10lb
Cool down and stretch
10/10 compared to yesterday. Felt way more coordinated and ready
LaBrake 01.13.2020
Make up from Saturday 1/11 – I just did stretching and my typical warm up plus a few heavy presses (72) and a few heavy KB cleans (96)
AM: Week 2 Day 1
Same as Day 1 Week 1 but add 10 lbs to squat
Warm up: 3 rounds of 10 squats, 5 push ups, 5 jump squats, 20 reverse hyper
Strength: 1 x 20 Back Squat @ 145
Power: 5 rounds EMOM (15 total min) 2 x 10 Kb snatch (5 ea arm) 5 power push ups
PM: I did the same thing again with my gym buddy because i forgot our first day was today and hes going to be doing the same program as me. but added a 1 min plank at the end + some DB play
1/7, 1/9, 1/10, 1/12 – Burger
01/7/20
Bench Press – TM = 245
x5 – 65% (165#)
x5 – 75% (185#)
x5 – 85% (210#)
AMRP – 65% (165#) I was able to do 10 reps.
5 x 10 – DB Flys 35#
5 x 10 – Light Incline bench – 135#
5 x 10 push ups
Abs/Core
Stretch
01/9/20
Back Squat – TM = 295
x5 – 65% (190#)
x5 – 75% (225#)
x5 – 85% (250#)
AMRP – 65% (190#) I was able to do 10 reps.
4×10 – Hamstring Curls
4×10 – Calve Raises
4×8 each – REFSS
Abs/Core
Stretch
01/10/20
Push Press – TM = 185
x5 – 65% (135#)
x5 – 75% (155#)
x5 – 85% (170#)
AMRP – 65% (135#) I was able to do 9 reps.
4×10 – DB Light Shoulder Fly’s – 20#
4×10 – DB Frontal Raises – 25#
4×20 – Light DB Biceps Curls – 25# each
Abs/Core
Stretch
01/12/20
STRETCH/ROLL OUT
30 mins
Biceps and Triceps.
Stretch
Wickes 1/10
Warmup
3x (1-4) Pull-up Ladder 3x (1-4) Push-up Ladder
Then:
2×10 Shoulder Dislocate Then:
2x (30sec Work/30sec “Rest”) Push Press @ 2 x 20# DB. “Rest” is in OH Position @ 2 x 15# DB (Strict Holds)
Two Sets, Rest 60sec between each
Then:
10x Bench Press @ 155# + 10x Pull-up
Ten Sets, Rest 2-3min between each
Then:
5-3-2 Ladder of Bent Row @ 135# (Rest 20sec between each rung. Keep reps strict) Three Sets, Rest 2min between
Then:
3×5 Bat Wings (5 second squeeze at top)
3×5 SOTS & OHS Combo @ 2 x 10#
Wickes 1/8
10-20 minute Row @ Easy Pace Then:
2×5 Wall Squat
2×10 Squat
2x20m Lunge
2x20m One Arm OH Lunge @ 10# DB Then:
5×5 SL Squat @ 20” Box
Then:
Work up To Heavy Front Squat
235#
Then:
10×10 Front Squat @ 50% 1RM
115#
Rest 2 minutes between sets
Then:
5×4 SL DL @ 135# Then:
5×10 Straight Leg DL @ 135# Then:
Cool Down
Wickes 1/6
Warmup
3×5 wall squat
3×10 squat
3×10 kB goblet squat 35#
3x20m lunge
3x20m lunge w/OH KB 20#
3×5 SOTS/OH squat combo
Then:
2x (30sec Work/30sec “Rest”) Squat. “Rest” is in OH Position. Two Sets, Rest 2 minutes between sets
Then:
Work up to Heavy Back Squat
265
Then:
5×3 Back Squat @ 80% 1RM
215
Rest 2-3 minutes between sets
Then:
3x (1-6) Pull-up Ladder
3x (1-6) Push-up Ladder
Then:
300sec FLR
SeaLab Fitness 