June 25, 2020
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Bishop 6.25.20

1.6 ish mile run. The loop in my new neighborhood is .8 miles according to my wife’s running app. So I did two of those. #1 was warm up base, #2 was a build

Then 3 rounds:

10 ab wheelies

5ea SA Band press

10 alt pistols

5ea incline OAP

50x jump ropes

10 SA band curls

10 SA band extensions

One arm push up Progress update: at the beginning of quarantine I was using a chair for incline OAPS, then a stepping stool/yeti cooler (sometimes strict some times with on extended arm). Now today I used two 1.5” boards. Soon enough I should be doing non-assisted one arm push ups. Pistols also have become much easier. I was already somewhat proficient, but will probably start trying out weighted pistols. Thanks comrade Pavel for your guidance and grease.

June 24, 2020
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LaBrake 06.24.2020

AM: 500m warmup 30 min EZ row avg pace 2:00, rate 22, avg hr 75% (7500m)

PM: 4 x 500 ez row w/ stretching then 5×5 Squat @ 145, 5×5 Press @ 24kg, 5×5 pull ups, 5×5 ab wheelies

June 23, 2020
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LaBrake 06.23.2020

It Me.

been cheating on the Lab by posting in my rowing facebook group. but if you didnt blog it, did you even work out????

I have been rowing my ass off the past 6 weeks or so. usually >40K a week and it continually increases. I was also doing snatches for a while but i stopped that because its too hot in the Sea Lab and i cant hang on the the bell.

This week i’m getting back to some strength movements thats going to consist of squats, swings, presses, pull ups and ab wheelies.

So yesterday I did a 10K row in the AM then 5×5@135 Squats then 5×5 presses @24 and 5×5 pull ups. Sadly I am sore from it… I am going to continue to add weight to the squat until i hit 225.

Today I did 4k, 3k, 2k, 1k with 4 min 3,2,1 rest in the AM then in the PM some heavy swings and some arms and ab wheelies.

June 22, 2020
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Davlantis 6-22-20

Today SUCKED

Dynamic and prep

5 x 1 snatch @ 155 – 165lb – every single rep from warmup to the last single felt like hot garbage

2 x 3 snatch high pull @ 185, 195lb

3 x 1 clean and jerk @ 205, 215, 225lb – missed at 225 and tweaked my wrist so I called it a day.

14 reps took me like an hour and some change to get through, head wasn’t in it, and technique was terrible. It was a truly miserable session today but that just means a better one is coming eventually.

June 18, 2020
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DeSapio 06-16 & 06-17

06-16

7 Rounds DT @ 155lbs

Deadlift x 12

Hang Clean x 9

Push Jerk x 6

06-17

Bench

135 x 15

185 x 10

205 x 7

225 x 5 (5 sets)

235 x 5 (2 sets)

20 min – 5 Rounds – 1 min each exercise

Bench facing Burpee

Sandbag Over the Shoulder Toss

Toe Taps

Double Unders

June 17, 2020
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Davlantis 6-17-20

Workouts have been spotty and not a lot of fun recently, but today I was in a way better headspace and felt better.

Dynamic warmup and prep

3 x 1 power snatch @ 145lb

3 x 2 snatch balance @ 155lb

4 x 1 power clean and push press @ 165lb

1 x 2 front squat @ 225lb

2 x 20 dead bug + 10 Russian twist + 60s plank

Tossing in some bench to take advantage of feeling good too.