Swam a 2000 then guzzled a six pack.
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LaBrake 10.26.2019
stretch, roll
work up to 275 back squat in sets of 5 then 3 x 3 back squat
work up to 185 lbs by 10 lbs doing 1 clean, 1 hang clean, 1 press (or push press or jerk as it got heavier) super set with 5 pull ups.
4 x 500m Ski desc 1-4
LaBrake 10.24.2019
Friday feeling.
warm up then
2000m Ski Erg for tim – 7:49 this will be my baseline. i will try and test bi weekly to track improvements in technique early. As my technique improves I will test less frequently and focus on training.
DB bench and pull ups
Bishop 10-25-19
Dynamic W/u
Then:
Squat – 1×5 @ 185, 1×5 @ 205, 1×5 @ 230, 1×20 @ 135#
Then:
Press – 12×5 @ 95#
Then:
5×5 chins @ 40#
5×20 face pull
5×20 shrugs @ 50#
Wickes 10/25
Dynamic warm up
Stair stepper 10 minutes
Row 1000m, descend by 100
PALIN IN 2012! from 4 horsemen workout
Run 400m
10x Turkish getups (10 each hand) @35#
40x jumping lunges
Run 400m
7x Turkish getups (7 each hand) @35#
30x jumping lunges
Run 400m
5x Turkish getups (5 each hand) @35#
20x jumping lunges
Run 400m
3x Turkish getups (3 each hand) @35#
10x jumping lunges
10 rounds, no rest, grind it out:
5x pull-ups
10x dips
15x pushups
Sauna
Wickes 10/24
Woman came to visit, skipped the gym for a week. Forgive me iron father for I have sinned and will repent and get back on the iron path
Dynamic warmup
10 minute stair climber warmup
Rowing workout, no rest till completion:
1000m row/1 burpee
900m row/2 burpees
800m row/3 burpees
700m row/4 burpees
… down to 100m sprint row/10 burpees
Steam sauna
Bishop 10-23-19
Dynamic W/u
Then:
DL – 1×5 @ 225, 1×5 @ 250, 3×5 @ 280#
Then:
Bench press – 1×5 @ 150, 1×5 @ 170, 5×5 @ 195#
Then:
5 rounds –
20 DB curls
10 bent over row
10 reverse hyper
LaBrake 10.23.2019
its Wednesday my dudes.
AM:Walked the dog then 70 pull ups then 30 push ups for funsies
PM: quick KB warm up then 5 rounds of 12:12 DLs at 225, Ring Push ups
then
6 rounds of 10 KB swings @ 32kg + 10 jumps alternating rounds of frog jumpies and ski jumps
then
1000m ski for good measure.
Bishop 10-22-19
Dynamic W/u
Then:
5 rounds:
3x 1 weighted pull up @ 40# + 6 clapping pull ups
…some how, only minor callus damage.
LaBrake 10.22.2019
Need to get back on a program/wagon. After I get this bathroom project done I should be good 2 go. Maybe operator w/ extra jumping or something
Warm up stretch roll kb swings pull ups
Squats, Rep scheme is 5 (2front, 3 back) 1@135,2@185,5@225
5×3:3 press@135, pull ups
2k ski erhmagerd
SeaLab Fitness 