6 Way Barbell Complex @ 132: 4 rounds
Deadlift x 6 + Bent Over Row x 6 + Hang Clean x 6 + Front Squat x 6 + Push Press x 6 + Back Squat x 6 + PushUp x 20
Thruster @ 45lb bar x 100
Wall Ball @ 20lb x 100
comment 0
DeSapio 09-19-19
Squat:
225 x 10
245 x 10
265 x 10
275 x 10
Hang Clean:
154 x 10
154 x 10
165 x 10
165 x 10
Front Squat:
4 x (132 x 10)
Bishop 9-18-19
Dynamic W/U
Then:
5×5 SL squats
Then:
Back squat: 8 – 135#, 5 – 185, 5 – 215, 5 – 225, 5 – 245
Back squat: 10×10 @ 140#
Bishop 9-17-19
Dynamic W/U
50 pull ups
Then:
Press 5×5 @ 65,95,115,135,155
Press 5×4 @ 135
Then:
4×15 DB single arm row @ 65
4×15 barbell row @ 100
Then:
3 rounds KB farmers carry around the gym @ 50#/ SOTS + OHS @ 10# KB bottom up
Then:
50 pull ups
DeSapio 09-17-19
DT @ 154lbs 5 Rounds for time – 14:00
Deadlift x 12
Hang Clean x 9
Push Jerk x 6
3 Rounds
Snatch @ 88lbs x 5
PullUp x 10
Toes To Bar x10
Core w/ 30lb med ball
Leg Lift x 40
4 Count Flutter x 20
Toe Touch x 30
2 Count V-Up x 20
Bishop 9-16-19
Operation Burn Off Pizza
30min run at variable speeds
Then:
3x100m row 8 burpees & 6 pull ups after each row. Then – 2x150m Then – 1×300
DeSapio 09-16-19
AM: 4 mile run (32:09)
PM:
Gym Jones Workout
Clean + Front Squat + Hang Clean @ 154lbs
One triplet every 30 seconds for 10 min
“Those Burpees Suck”
PullUp x 10
KB Swing @ 53lbs x 20
Box Jump x 30
PushUp x 40
SitUp x 50
Burpee x 60
PullUp x 10
Then:
4 x (30 sec work/ 30 sec “rest”) Push Press @ 35lb KBs
“Rest” in OH position
Then:
3 x 10 Straight Leg DL @ 220lbs
Then:
3 x 2 (each side) Single Leg DL @ 154lbs
LaBrake 09.16.2019
last day of base phase for smolov
reverse hypers
10 x 3 @ 250
Bishop 9-14-19
Dynamic W/U
Then:
3×5 wall squat, 3×10 bb squat, 3×5 goblet squat, 4x20m OH KB lunge
Then:
4×4 power clean @ 135#
Then:
500m row – 50 dips – 50 OH DB press @ 40# – 50 step ups – 50 push ups – 500m row
DeSapio 09-13-19
DT (5 rounds for time) @ 154lbs: 13:26
12 Deadlift + 9 Hang Clean + 6 Push Jerk
AMRAP 12 min:
Clean/Press @ 132lbs x 5
Burpees x 10
Box Jumps x 10
Mountain Climbers x 20
KB Snatch @ 53lbs
35 each side
Core w/ 30lb med ball
Leg lifts x 40
4 Count Flutter x 20
Toe Touch x 40
SeaLab Fitness 