Operator Fitness Foundation Day 1
Roll out and stretch
2000m Row nose breath only (7:56)
Squat Play (6×30:15)
Ball slams @ 24lb x Box step ups @ 2x16KG 30-20-10 (8:30ish)
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Bishop 11-10-19
Joe DeFranco BB Workout because off day
Dynamic w/u
Then:
1a – 5×5 push ups to box
1b – 5×10 pull aparts
2a – 4×6 DB incline bench with a 5sec negative
3a – 4×10 pull ups
3b – 4×15 Incline DB fly
4a – 3x8ea DB row @ 70#
4b – 3×10 shrug @ 70#
4c – 3×10 planking tricep extension
Davlantis 11-09-18
Been radio silent for a while just doing bro splits and trying to enjoy what I’m doing. Finally ponied up for a program and started the Cal Strength starter program.
Week 3 day 3 looks like it’s a max-out Friday situation and I’m yayed out on enough preworkout to kill a horse and feeling good.
Got up to:
155lb snatch to match my best from a while ago, with some in the tank for cleans
235lb clean and jerk for 10lb less than my previous best.
Really liking having someone take care of writing workouts and prescribing weight percentages for me, but hopping into the last couple of phases before competition readiness is brutal.
Bishop 11-09-19
“He’ll Raise Your Taxes”
Three rounds:
400m sprint at 6% incline
15 burpees
Then:
10-9-8-7-6-5-4-3-2-1
KB Swings x2 (i.e. 20-18-16, etc)
Elevated Push ups
Sit ups x2
Dips
Pull ups
Great work out; definitely burned enough calories for unashamed IPAs.
LaBrake 11.09.2019
Last day of no plan just tooling around lifting what strikes my fancy.
5 min on bike then
Work up to 2×2 back squat @ 295 (2×5@135,2×5@225,2×5@245,2×3@275) the second rep of the 2nd set was ugly.
5000m ski erg @ 20:21 I think. It hurt. Wknd let’s go. Jk bathroom reno.
Bishop 11-08-19
Dynamic W/u
Then:
Squat – 1×5 @ 195, 1×5 @ 225, 1×5 @ 255, 1×20 @ 120#
Then:
Press – 12×5 @ 120#
Then:
Five rounds:
5 chins @ 40#
20 face pulls
20 shrugs @ 50#
LaBrake 11.08.2019
Friday! Get ur pump! Wknd wknd air guitar!
5 min spin
1-5 ladder clean and press//pull ups @24kg
5×5 DB bench @ 80//3×10 face pulls
40 reps BB close grip bench @95// tBar rows @ 65+bar weight
2000m partner ski erg 30:30
LaBrake 11.06.2019
Got my gym buddy back. and we both got rekt today by this. i guess working out at 4 pm during fasting is ill advised?
typical warm up stretching etc.
5 min on the rower
3 x 5 DL @ 135 then 5 rounds 12 DL @225 12 Push Ups
We were both so dead after this we just called it a night.
Did it as a partner wod so while one push uped the other deadlifted. that may have lead to our demise.
Bishop 11-06-19
Dynamic W/u
Then:
Deadlift – 1×5 @ 235, 1×5 @ 265, 3×5 @ 295#
Then:
Bench – 1×5 @ 165, 1×5 @ 185, 5×5 @ 205#
Then:
Five rounds
20 curls
10 bent over row
10 reverse hyper
LaBrake 11.05.2019
took the wknd and monday off since i was working on bathroom and still under the weather.
foam roll then typical KB warm up
7 x 5 Squat : 2xFront Squat right into 3x Back squat
135, 185, 5 @ 225
then 5 x 3 BB press @ 135 + pull ups
then 10 min ski erg moderate pace
SeaLab Fitness 