15 min EMOM
KB Snatch x 10
KB Snatch x 10
Power/Plyo Pushup x 5
Partner DT (Alternate rest each round)
Dead Lift x 12 (D4D = 18,600 lbs)
Hang Clean x 9
Push Jerk x 6
4.28 mile run – 37:40
comment 0
Bishop 12-23-19
Squat – 1×5 @ 185, 1×5 @ 215, 5×5 @ 245#
Press – 1×5 @ 95, 1×5 @ 100, 1×5 @ 115, 1×10 @ 95#
50 chins
50 dips
50 pull aparts
25 tire flips
Davlantis 12/23/19
Incredible bulk week 1 has begun.
Dynamic warmup and movement prep
4 x 2+2 snatch grip push press + snatch balance
4 x 1+2 clean + front squat
3 x 10 back squat
AND back squat for weight (rip me)
3 x 1+3 snatch high pull + low hang snatch pull
Superset 3 x 10 SADB row and 3 x 10 dips
Stretch and go to work
Bishop 12-20-19
Changed my warmup on 12/16/19 from a run/row with body weight exercises to some KB play. Mostly because Pavel was on The JRE. For reference I typically do swings, cleans, press, snatch, farmers carry, goblet squat. I start sweating in about 5-7 mins now compared to 10min in my previous w/u.
Squat – 1×5 @ 205, 1×5 @ 230, 1×5 @ 260, 1×20 @ 145
Press – 12×5 @ 95
3×10 chins
3×20 db shrugs @ 80#
Weisheit workout 12-19-19
Yee Boi
I didn’t want to be there yesterday but I was so
5 minute incline walk
Bench Press
10 x 135
6x 155
4 x 165
3×8 barbell row at 90
HC’s
6 at 95
6 at 115
3 at 135
Wickes 12/19
Fuccccccboi day 2day
Stair stepper/shoulder warmup
10 rounds:
5 bench @165#
8 DB row each arm @70#
Then:
4 rounds, no rest
Shrugs
10 pushups
10 pull-ups
AMRAP curls w 45# plate
LaBrake 12.19.2019
Worked up to a heavy single @ 375 (5425# total D4D)
10 min comfortable ski erg
Bishop 12-18-19
Dead lift – 1×5 @ 230, 1×5 @ 265, 3×5 @ 300
Zercher – 1×5 @ 135, 1×3 @ 185
Bench – 1×5 @ 165, 1×5 @ 195, 5×5 @ 215
DB row – 3×8 @ 80
Reverse fly – 3×6 @ 35
#D4D = 10,480
LaBrake 12.18.2019
Mostly recovered from DL over load. But the show must go on!!
Roll out,stretch, KB warm up
5 rounds of 6 kb press ea arm @ 28kg then 10 reps DL @ 225
Then 5 min slow ski erg
D4D 11250#
Wickes 12/18
Stretching/mobility
(5min stair climber+KB shoulder mobility)x2
20xDL@135#
10 rounds with as little rest as possible between:
10xDL @185#
10x pushups
Then:
Helen from 4 Horsemen-
3 rounds for time:
400m run on air assault treadmill
21KB swings @75#
12x pull-ups
Then:
Sauna
SeaLab Fitness 