Dynamic W/u
Then:
Squat – 1×5 @ 175, 1×5 @ 205, 5×5 @ 230#
Then:
Press – 1×5 @ 105, 1×5 @ 120, 1×5 @ 140, 1×12 @ 105#
Then:
50 chins
50 dips
50 pull aparts
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LaBrake 12.02.2019
I’m a runner now
2 x 10 back squat @ 95, 2×10@185, 1×20 @ 185
20 min run: 2.3 miles (roughly 8:50 pace)
DeSapio 11-29/12-2
Back feels normal again for the most part, lesgetit
11-29
10 mile run – 1:27
12-2
55lb DB
DB Snatch x 10 + Burpee Box Jump Over x 15
DB Snatch x 20 + Burpee Box Jump Over x 15
DB Snatch x 30 + Burpee Box Jump Over x 15
DB Snatch x 40 + Burpee Box Jump Over x 15
DB Snatch x 50 + Burpee Box Jump Over x 15
Time – 20:45
Bishop 11-30-19
Joey DeFranco Day 2
1a DB jump squat 4×6 @ 40#
1b 10 push ups
1c 50 crunches
1d 10 rotation lunges
2a Front squat 1×8 @ 165, 1×6 @ 185, 3×4 @ 195
3a glute ham raise 3×10 @ 185
3b Russian twist 3x10ea @ 35#
1 mile run @ 6:30
Then:
1000m swim
LaBrake 11.29.2019
Make up from 11.27 – 1×10 @ 250 back squat to release some anger
Today, nervous system rebound / just move
Extensive warm up
95 on the bar did 50 presses, 50 rows, 50 back squats, 30 thrusters
Mile run
Bishop 11-29-19
Dynamic W/u
Then:
Squat – 1×5 @ 190, 1×5 @ 225, 1×5 @ 245, 1×20 @ 125#
Then:
Press – 10×5 @ 115#
Then:
Five rounds of:
5 chins @ 40#
20 shrugs @ 60#
20 face pulls
Bishop 11-28-19
TGITG
Wife and I did our own Turkey Dash.
3.5 miles in 22ish minutes
Earn your side dishes fellas.
Weisheit Workout 11-28-19
Happy Thanksgiving
5 min warm up in the Tread.
Rollout. Mobility work.
3 sets
50lb DB SA Press
Pull down on the cable guy. 50lb ish
30 oblique pulls
8 goblet squat with 50lb DB
Wickes 11/27
Short but sweet lil pre thxgiving slammer
Dynamic warmup
Stair climber
5 rounds rest as needed but as little as possible between rounds. Don’t let go of the barbell.
5 deadlifts
5 bent over row
5 hang power clean
5 front squat
5 back squat
500m row
Then
Stair climber
Davlantis 11-27-19
Tapering for… Something? Guess it’s a taper for American Open but it’ll just be a sick max out for me in Indiana
11 days out
Power snatch singles at 75%
Power clean + push press singles at 70%
Back squat 3 x 3 and maxed single for weight: split my shorts on the way to 325lb for a new best back squat.
Then all the accessory work to look good and feel good
SeaLab Fitness 