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DeSapio 02-04

Bench + Push-ups

185 x 10 + 20 pushups

215 x 10 + 20 pushups

225 x 8 + 20 pushups

235 x 5 + 20 pushups

235 x 3 + 20 pushups

Push Press + Pull-ups

4 sets: 155 x 5 + 8 pullups

Barbell Bent Over Row + DB Bent Over Row

4 sets: 110 x 10 + 60 x 15 each arm

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DeSapio 02-02 & 02-03-20

02-02

9 mile ruck run – 1:41:11

02-03

10 min EMOM @ 185lbs

Clean + Front Squat + Hang Clean

Then

8 Rounds:

Mr. Spectacular @ 53lb KBs x 5

OH KB Walk @ 53lbs x 25 meters

KB Swing @ 53lbs x 25

Farmer Walk @ 53lbs x 25 meters

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Davlantis 2-3-20

Dynamic warmup and prep

6 x 1 tempo snatch (3s to mid-thigh) @ 115lb

1 x 1 power clean and jerk @ 205lb

2 x 2 power clean and jerk drop set @ 185lb

1 x 2 back squat @ 275lb

1 x back squat for weight @ 315lb

2 x 2 back squat drop sets @ 245lb

Core work ferda

Cool down and I’m getting in to swim a practice with the elementary kids today, so I’ll prob get beat by a 10 year old in something

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Burger – 1/30

Rolled out and Warm up

Squat – TM = 305#
x 10 – 135 lbs
x 8 – 155 lbs
Working Sets
x 5 – 195 lbs (65%)
x 5 – 225 lbs (75%)
x 5+ – 260 lbs (85%)
AMRAP – 195 (65%) – 10


5 x 12 – Leg extensions
5 x 12 – Hamstring Curls
5 x 10 – Squat jumps
5 x 8 ea. – REFS

Rolled out, stretch

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Davlantis 2-1-20

Warmup and prep

6 x 1 snatch @ 135lb

1 x 1 clean @ 215lb

2 x 2 clean @ 195lb

2 x 3+1 front squat + split jerk @ 215lb

3 x 12+12 hanging leg raise + glute ham raise

2 x 10 cal strength extensions (t-spine ext. with an iso hold) @ 60lb

Cool down and head home to play video games for the next 7 hours