Dynamic W/u
Then:
Dead lift – 1×5 @ 215, 1×5 @ 250, 3×5 @ 280#
Then:
Bench press – 1×5 @ 165, 1×5 @ 190, 5×5 @ 210#
Then:
5 rounds of
1×10 bent over row at 110#
1x10ea bicep curl
1×10 reverse hyper
comment 0
Bishop 11-26-19
Joey (Winner) DeFranco Day 1
1a SA DB Bench 1×8 @ 50, 1×6 @ 60 2×4 @ 70#
2a DB floor bench 1×25 @ 50, 1×20 @ 50#
3a bent over row 4×15 @ 100#
3b tricep push down 4×15
4a DB shrugs with 2 sec hold 3×15 @ 50#
4b DB lateral raises 3×15 @ 10#
Finisher: barbell Complex (row, clean, FS, press, BS, good morning) 2×5 @ 95#
LaBrake 11.26.2019
Work From Home: 2 Scoop round deux
60 min EMOM
0:00-20:00: 1kb swing @106, 1 db Curl @ 25, 1 KB press ea arm @ 32kg, 1 pull up
20:00-30:00: 45:15 jump rope:rest
30:00-40:00: 5 reps back squat @ 135
40:00-50:00: 30:30 work: rest alt frog jump, ski jumps
50:00-60:00: 30:30 ab movement: stretch
Weisheit Workout 11-25-19
5 min row
Rollout
3 sets
10 Ts
10 Ys
8 row EA 60#
10 Skull Crush 60#
2 x 4 Front squat 115#
Cardio
2 x 4 Hang Clean 115#
1×2 Hang Ckean 135#
Bishop 11-25-19
Dynamic W/u
Then:
Squat – 1×5 @ 190, 1×5 @ 225, 5×5 @ 245#
Then:
Press – 1×5 @ 115, 1×5 @ 130, 1×5 @ 145, 1×10 @ 115#
Then:
50 chins
50 dips
50 pull aparts
LaBrake 11.25.2019
Monday Work From Home Grinder
Become a LEGend, 2x scoops
Super set everything with 2 reps KB swing @48kg
Work up to 200lb back squat in sets of 5 then
1×5@200,1×5@225,3×5@250
Then 5×5 Push press Pull ups @135
Then 3×10 zerchers @ 135
Then 10 min 30:30 battle ropes DB curls/press/triceps etc for first 5 min the Russian twists for 2nd 5 min
Then 1 mile run
Weisheit 11-24-19
5 min row
3 sets
T raises and Y raises
50 lb dumbbell press x 8
8 rows one each arm at 60 lb.
Clean rack was being used by some bozo the whole time
Did some squats, cardio, and skull crushers. Kind of rambled a bit.
Wickes 11/25
10 min stair climber
Sex Panther from 4Horsemen:
5x through:
5 power cleans @155#
5GHR
5x through:
5 power snatch + OH squat @95#
5 DB snatch each arm @50#
5x through:
20 kcal on air assault bike
5 Turkish getups each arm @40#
Bishop 11-23-19
Four rounds of:
Pull up ladder (1-2-3-4-5-6-4)
20x KB swings @ 50#
10x dips
4ea arm TGU @ 35#
Farmers walk w/ 50# KBs
Then:
1000 yards swim
Weisheit 11-22-19
Sup bois. Had a kid so yea life happened.
.5 mile warm up
8 cleans @ 95
3 cleans @ 115
3 cleans to front squat @ 135
45 lb DB press x 8
50lb row x 8
50 lb DB press x 8
50lb row x 8
Leg lifts on that ab stand thing
So dude said my elbows weren’t high enough on my cleans
SeaLab Fitness 