Trying to kick caffeine for a bit and holy crap it may kill me.
Roll out then D4D obviously
10@135, 5@225, 5@275, 5@295, 5×3 @ 315, 5×5 @ 225
15,675#
comment 0
Tiemann workout 12/11/19
5 minute row
40 arm raises
10 arm circles
3 x 10 @ 45 back extension
3 x 10 @ 20 incline crunches
1 x 10 @ 45 incline crunches
3 x 10 @ 30 swimmer curls
30 @ 135 Deadlift (4,050 Solidarity tracker)
30 minute top rope session
Bishop 12-11-19
Dynamic W/u
Deadlift #D4D – 1×5 @ 235, 1×5 @ 275, 3×5 @ 305
Then:
Bench – 1×5 @ 185, 1×5 @ 200, 5×5 @ 225
Then:
Bent over row, curls, reverse hyper
LaBrake 12.11.2019
I am a runner!!
Reasonably easy day today
20 singles @ 250 DL super set with 3 spider Man push ups for the first 10 then 6 curl and press for 2nd 10 D4D 5000#
2.4 miles running @ 9:00 pace
DeSapio 12-11-19
8 Rounds
Ski Erg x 500 meters
KB Thrusters @ 35lbs x 10
Burpees x 10
LaBrake 12.10.2019
Idk if I’m a runner.
Play around with a barbell to get warmed up.
D4D
10@135, 10@185, 10@205, 10@225, 10@235, 10@245, 5×5@250
18,850#
DeSapio 12-9-19
Morning: 12 Rounds
Curve Treadmill x 400 + PushUp x 12 + PullUp x 12
Curve Treadmill x 400 + PushUp x 11 + PullUp x 11
Curve Treadmill x 400 + PushUp x 10 + PullUp x 10
…
Curve Treadmill x 400 + PushUp x 1 + PullUp x 1
Evening:
Bulgarian Split Squat 5 x 5 each leg @ 100lbs
3 min EMOM
Min 1: Sled Push @ 135lbs x 40 meters
Min 2: Sled Push @ 90lbs x 40 meters
Min 3: Sled Push @ 45lbs x 40 meters
Then
Min 1: Sled Push @ 45lbs x 40 meters
Min 2: Sled Push @ 90lbs x 40 meters
Min 3: Sled Push @ 135lbs x 40 meters
Then
Min 1: Sled Push @ 135lbs x 40 meters
Min 2: Sled Push @ 90lbs x 40 meters
Min 3: Sled Push @ 45lbs x 40 meters
Then
3 Rounds
Sled Pull @ 95lbs x 40 meters + Farmer Carry @ 70lb KBs x 50 meters + KB OH Carry @ 40lb KBs x 60 meters
Sled Pull @ 120lbs x 40 meters + Farmer Carry @ 70lb KBs x 50 meters + KB OH Carry @ 40lb KBs x 60 meters
Sled Pull @ 145lbs x 40 meters + Farmer Carry @ 70lb KBs x 50 meters + KB OH Carry @ 40lb KBs x 60 meters
Then
Assault Bike max cals x 1 minute
Bishop 12-9-19
Dynamic W/u
Squat – 1×5 @ 205, 1×5 @ 230, 5×5 @ 260#
Press – 1×5 @ 95, 1×5 @ 115, 1×5 @ 120, 1×10 @ 95# (trying to focus on strict over head press with no push or bounce so I’m dropping in weight)
Chins x50
Dips x50
Pull aparts x50
LaBrake 12.07.2019
Zercher work up to 1@235
20×5 @ 170 axle bar DL
1×10 zercher @ 185
Wickes 12/09
10 minutes stair stepper
Shoulder mobility/hip mobility
DL warmup
10@135#
10@185#
10@225#
When The Levee Breaks from 4 horsemen
5 rounds:
15 DL@ 235#
AMRAP Bench @135#
Deadlift 4 Dwayne total for the day:
23,075#
SeaLab Fitness 