December 7, 2019
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Weisheit Workout 12-7-19

Hodgepodge today because the gym was so crowded.

1 mile run 11:00

Mobility and tollout

2 sets

6 Front Squats 95#

10 Skull crush 60# BB

–

Bench press 8 reps, 6 reps, 3 reps @ 135, 155, 165# respectively

–

3 x 8 BB row at 135#

8 reps each side oblique activating rows

2 Turkish getups each side

More rows

–

8 Deadlifts @ 95#, then 5 HC

5 Deadlifts @115#, then 3 HC

Deadlifts Dewayne weight 1335#

December 7, 2019
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Bishop 12-7-19

Dynamic W/u

Then:

D4D: 15×135, 15×185

Then:

Squat – 1×5 @ 185, 1×5 @ 205, 1×5 @ 240, 1×20 @ 155#

Then:

Press – 10×5 @ 80#

Then:

5×5 chins @ 40#

5×20 band face pulls

Shrugs 5×20 60,70,70,80,90#

December 6, 2019
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Wickes 12/6 D4D

Short but sweet one today I got shit 2 do

Dynamic warmup

15 min stair climber

Then:

TEABAG YOUR BUDDY TONIGHT from 4Horsemen

EMOM for 20 min:

2 DL @225#

3 burpees

Deadlifts for Dwayne total:

20,250#

December 5, 2019

Bishop 12-5-19

Dynamic W/u

Then:

SA DB Bench – 1x8ea @ 60, 1x6ea @ 70, 3x4ea @ 80

Then:

Prowler – 4 plates 5 trips down and back

Then:

DB row – 4x6ea @ 80

Then:

Farmer’s carry with 53# KBs. 4 trips around the gym

Then:

Front squat – 1×5 @ 135, 1×5 @ 165, 1×5 @ 195, 1×5 @ 225