August 5, 2019
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LaBrake 08.05.2019

Very weak effort here but had to do something to start off the week.

Back rehab circuit

.75 Mile run

3 x 10 (1 arm presses, 1 arm bent rows) 35,50,70lbs

10 rounds 10 swings 3 squats @ 53lbs

August 5, 2019
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Bishop 8-3-19

Dynamic W/u

2×5 wall squat

2×10 squat @ 135#

2×5 goblet squat @ 70#

Then:

2×10 lunge onto 24″ box

2×10 split squat @ 15#

2×10 OH Squat @ 15#

Then:

5×3 deadlift 185,205,225,245,255

Then:

5×5 deadlift @ 245#

Then:

3×10 straight leg DL @ 95#

Then:

5min of sit and reach sit ups

Then:

1/4 mile farmers walk with 50# kbs

August 5, 2019
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Bishop 8-2-19

Dynamic w/u

2x(1-6) push up ladder

2x(1-6) pull up ladder

Then:

3×10 BB bent over row @ 135#

3×10 single arm DB row @ 50#

3×10 pull-over @ 70# kb

1x(1-6) push up ladder

1x(1-6) pull up ladder

August 3, 2019
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LaBrake 08.02.2019

I’m back from a biz niz trip. Had to try to get one in this week.

In the garage:

.75 Mile run

Then

10×10 swings @ 48kg

4×5 squats @ 48kg

1.25 mile run

Then 1 min of battle ropes

July 31, 2019
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Bishop 7-31-19

.5 mile run

2×5 wall squat

2×10 squat

2×5 off the box squat @ 55#kb

Then:

3×6 Db step ups @ 45#, 75#, 95#

Then:

3×5 back squat @ 135#, 155#, 185#

Then:

10 rounds: 3 back squat @ 205#, 50yrd sprint

July 30, 2019
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Bishop 7-30-19

.5 mile run

2×20 squat

2×20 sit up

4×10 push up

3×10 deck squat

Then:

100 squats

90 push ups

80 sit ups

70 burpees

60 deck squats

200 yard bear crawl

90sec Forward leaning plank after each exercise