Dynamic W/u
Then:
Squat – 1×5 @ 190, 1×5 @ 215, 5×5 @ 240#
Then:
Press – 1×5 @ 120, 1×5 @ 135, 1×5 @ 150, 1×10 @ 120
Then:
50 chins
50 dips
50 pull aparts
comment 0
Bishop 10-18-19
Dynamic W/u
Then:
Squat – 1×5 @ 170, 1×5 @ 195, 1×5 @ 225, 1×20 @ 135#
Then:
Press – 10×5 @ 105#
Then:
5 rounds – 5 chins @ 25#, 20 face pulls, 20 shrugs @ 50#
DeSapio 10-19-19
Squat
225 x 10
265 x 10
285 x 7
305 x 5
Front Squat
5 x 5 @ 225
DB Bench
4 x 20 @ 60lbs
DeSapio 10-18-19
6.11 mile run – 47:16
LaBrake 10.18.2019
Friday, get ur pump on, wear a tank top, catch a shorty miring ur peaks.
Work up to 205 clean (did clean and jerk up to 195)
Work up to 90lb DB bench and then do 3 x4
Then DB bench @ 40lb til failure the. 3 x 10 super set 5 pull ups
Then some curls, duh
Then 5×500 ski erg
Wine
DeSapio 10-17-19
55lb DB – 20 min time cap
DB Snatch x 10 + 15 Burpees Box Jump Overs @ 24″
DB Snatch x 20 + 15 Burpees Box Jump Overs @ 24″
DB Snatch x 30 + 15 Burpees Box Jump Overs @ 24″
DB Snatch x 40 + 15 Burpees Box Jump Overs @ 24″
DB Snatch x 50 + 15 Burpees Box Jump Overs @ 24″
Time – 19:03
Then
DB Bench Press @ 55lbs x 20 + Ski Erg x 500 meters
DB Bench Press @ 55lbs x 20 + Ski Erg x 400 meters
DB Bench Press @ 55lbs x 20 + Ski Erg x 300 meters
Bishop 10-16-19
Dynamic W/u
Deadlift – 1×5 @ 210, 1×5 @ 235, 3×5 @ 265#
Bench – 1×5 @ 145, 1×5 @ 165, 5×5 @ 185#
5 rounds: 20 ez bar curls @ 45# , 10 bent over rows @ 110#
DeSapio 10-16-19
EMOM 20 min @ 155lbs (first time doing this, will definitely add probably 20 more lbs next time)
Power Clean + Front Squat + Push Jerk + Front Squat + Split Jerk
3 Rounds
Ski Erg x 500 meters
Deadlift @ 220 x 12
Box Jump @ 24″ x 21
LaBrake 10.16.2019
Incredibly sore as of the writing. Maybe got back in a little too quick. Doing some weird stuff because I can win prizes at gym
AM walk dog, roll out, stretch, stretch bands, 3,5,7,9,11,13,3,5,7,3,5 BB OH press @ 95 then some curls @ 25
PM: roll out, 15 min tread run (1.75 miles, 2.5 incline), 10 min stair master (50 flrs I think), 5 min versa climber
Then, 1 min jump rope 30 second plank
Then, 2 min amrap 20kg gob squats// push ups reps go 4,6,8 etc got to 12 and did the squats only
200 m row ez
Wickes 10/16
1 hr racuqteball
4 Horsemen: Ex wives and flat tires
1)
4 rounds, 30 sec rest between rounds. No rest between exercises:
4x front squat @155#
4x bench press @185#
4x KB high pull with 2×45# kb
2)
8 rounds. 1:00 rest between rounds. No rest between exercises:
12x DL @185#
6x strict pull-ups
12x feet elevated pushups
12x box jumps
12x med ball slams @20#
Sauna
Edit:
3.3 Mile run in the evening
SeaLab Fitness 