75 pullups
50 kb swings
DB SA press – 3×2-3-5ea 40, 40, 50#
4×8 skull crushers
4x8ea hammer curls
1000yrd swim
comment 0
Weisheit Workout 12-16-19
Cardayo
1.5 mile run 18:00
2500 m row 10:46
DeSapio 12-17-19
7 Rounds @ 154lbs
Deadlift x 12
Hang Clean x 9
Push Jerk x 6
Assault Bike x 15 cals
D4D: 12,936
Bishop 12-16-19
Squat – 1×5 @ 205, 1×5 @230, 5×5 @ 260
Then:
Press – 1×5 @ 95, 1×5 @ 110, 1×5 @ 120, 1×10 @ 95
Then:
50 chins
50 dips
50 pull aparts
DeSapio 12-16-19
10 Rounds
Bent Over Row x 6
Hang Clean x 6
Push Press x 6
Back Squat x 6
Pull-Up x 6
Deadlift x 10 (@ 225lbs D4D: 22,500)
DeSapio 12-13-19 & 12-15-19
12-13
15 Rounds/60 min EMOM
Row x 12 cal
Cindy: 5 pullup/10 pushup/15 air squats
Curve Treadmill x 20 cals
Assault Bike x 12 cals
I had to scale about halfway through but this was the prescribed
12-15
10 mile run – 1:29:26
Wickes 12/13
Short day, convinced the woman to go with me.
Warmup
Stair climber 10 minutes
Superset 5×10
BB glute bridge/DB RFESS
155#/45#DB’s
Superset 5×10
Front squat/stiff leg 4in deficit deadlift
155#/135#
Bishop 12-13-19
Dynamic warm up (did a little too much…I felt the need to play around with KBs)
Squat – 1×5 @ 205, 1×5 @ 230, 1×5 @ 265, 1×20 @ 155#
Press – 10×5 @ 105#
Three rounds:
5 weighted chins
20 face pulls
20 shrugs
Bishop 12-12-19
Cardio with wife (orange theory).
Basically…
3 mile run – 25:00 (1.7ish miles was at an incline)
2000m row every minute do 20 squats
DeSapio 12-12-19
50 cals/ 50 reps
Assault Bike + Ab Wheel + Leg Lifts + Curve Treadmill + Ski Erg
40/40
Assault Bike + Ab Wheel + Leg Lifts + Curve Treadmill + Ski Erg
30/30
Assault Bike + Ab Wheel + Leg Lifts + Curve Treadmill + Ski Erg
20/20
Assault Bike + Ab Wheel + Leg Lifts + Curve Treadmill + Ski Erg
10/10
Assault Bike + Ab Wheel + Leg Lifts + Curve Treadmill + Ski Erg
SeaLab Fitness 