Dynamic W/u
Then:
Squat – 1×5 @ 190, 1×5 @ 225, 5×5 @ 245#
Then:
Press – 1×5 @ 120, 1×5 @ 135, 1×5 @ 150, AMRAP @ 120# (10)
Then:
50 chins
50 dips
50 pull aparts
comment 1
LaBrake 11.01.2019
Whole body was pretty broken on Friday so I just tooled around with the KBs doing some snatches and presses and windmills then I did ski erg 4×500 try to keep 1:50 pace. (ow)
Bishop 11-02-19
OTF:
15 min run: Variable speeds and inclines
15min row: 15 strokes + 15 ground to OH press med ball squat (decrease by 1 rep each set).
Weight floor: 25/20/15/10 reps
KB swings
Pull ups
Dips
After each round – 5ea arm KB snatch
Bishop 11-01-19
Dynamic w/u
Then:
Squat – 1×5 @ 170, 1×5 @ 195, 5×5 @ 225, 1×20 @ 170#
Then:
Press – 15×5 @ 105#
Then:
Five rounds: 5 weighted chins @ 30#, 20 face pull, 20 shrugs @ 50# kbs
Bishop 10-31-19
Shit got spooky and I ran for 30min around the east side.
LaBrake 10.31.2019
V spooky today. Still just doing whatever I feel like. Should probably start something soon.
KB warm up
Work up to 2×5@90DB bench Then do some lighter bench work then some curls to press @ 40 for no reason at all besides a sicc pump then
3 rounds max reps push ups w/red band, max reps push ups, 10 DB pull overs @ 35
Work up to 3×3 DL @ 335 (only did 2 sets, went down to 315 to save my back, I haven’t done that type of weight in a while)
Wickes 10/30
Dynamic warmup
10 min stair climber
3x300m row, OH KB lunges between distances
AMRAP in 35 Minutes:
10x DL @135#
8x Power clean @135#
8x Jerk @135#
10x pushups
10x KB swing @62#
100x jump rope
10x pull-ups
500m air assault treadmill run
Sauna
Bishop 10-30-19
Dynamic W/u
Then:
Deadlift – 1×5 @ 205, 1×5 235, 3×5 @ 265#
Then:
Bench – 1×5 @ 145, 1×5 @ 165, 5×5 @ 185
Then:
5 rounds – 20 curls, 10 bent over row, 10 reverse hyper
LaBrake 10.30.2019
Battling a cold right now took Monday and Tuesday off but back at it today should be in the rest of the week.
Squats, Rep scheme is 5 (2front, 3 back) 1@135,2@185,5@225
Ladder to 5 bb press @ 135 supers set pull ups
2x1000m ski, 2x500m ski
Stretch
Bishop 10-28-19
Dynamic W/u
Then:
Squat – 1×5 @ 170, 1×5 @ 190, 5×5 @ 225#
Then:
Press – 1×5 @ 105, 1×5 @ 120, 1×5 @ 135, 1×10 @ 105#
Then:
50 chins
50 pull aparts
50 dips
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