1.5 mile run
3 rounds: 5 x wall squat, 5 x air squat, 10 x jump squat, 20 x walking lunges
4×30/30 Frog hop
4×30/30 Split jump
4×30/30 burpee
.75 mile run
comment 0
DeSapio 06-26-19
10 minutes – Triplet every 30 seconds @ 154lbs
Power Clean + Front Squat + Hang Clean
Squat
220 x 10
10 pull-ups
242 x 10
10 pull-ups
264 x 8
10 pull-ups
Front Squat
154 x 10
154 x 10
176 x 10
176 x 10
DeSapio 06-25-19
Lunch Workout:
Row
500 x 6
PM:
Warm up: 3 Rounds – 100 meter fin + 4 Count Flutter Kick x 10 + Pool Pull Out x 5
Combat Side Stroke:
50 meter fin x 5 (0:36, 0:36, 0:37, 0:37, 0:37)
100 meter fin x 5 (1:22, 1:21, 1:26, 1:26, 1:24)
1000 meter fin (17:42)
25 meter underwater x 3
DeSapio 06-24-19
Double DT 10 rounds @ 154 lbs – 33:25
Deadlift x 12
Hang Clean x 9
Push Jerk x 6
LaBrake 06.21.2019
Friday Make up post
Ashton inspired me to do the day one gym jones work out. and, ouch
Typical warm up + pull ups + some light presses and windmills
3 rounds of 6-way BB Complex (6x Deadlift + 6x Row + 6x Hang Clean + 6x Front Squat + 6x BackSquat + 6x Push Press + 6x Push-up) @ 135 (this was a huge mistake but i couldn’t look like a big ol baby in the gym so i would be able to go up to the front squats then i would have to drop the bar and take a quick breather then finish.)
was so gassed after this i did 6 x 5 OH squats @ 75 super set push ups
then i did 5 x 10 oh press @ bar
then 3 x 6 DB alt arm DB bench @ 70 super set with pull ups followed by 50 reps @ 25 lbs db bench play
then 5 min on the stair stepper @ 11
then some serious stretching then hit the sauna hard then pizza and beer
DeSapio 06-22-19
AM: Track Workout
800 meter x 3 – (2:47, 2:57, 3:12)
400 meter x 1 – (1:40)
That fourth 800 turned into a 400 real quick
Pool PT
Sprints:
100 meter x 5
“Partners In Pain” x 5
50 meter fin while parter does flutter kicks w/ fins
Pool comp. events: Hands and Feet restrained
Mask recovery w/ mouth then 5 bobs
Bobs x 5 minutes + front flip + bob + back flip
Surface Float (face down) x 2 minutes
100 meter “swim”
DeSapio 06-21-19
Pool PT
“Partners In Pain” x 5
50 meter fin while parter does flutter kicks w/ fins
Pool comp. events: Hands and Feet restrained
Bobs x 5 minutes
Surface Float (face down) x 2 minutes
50 meter “swim”
Sprints:
100 meter x 5
Bishop 6-22-19
Gym Jones (Mass Gain – Movie Day 1)
W/U: Mile run. 20 lunges-20 push ups-100 crunches
Workout:
3×10 Shoulder Dislocate
Then:
3×10 Front Dumbbell Raise @ 2 x 15# DB
3×10 Lateral Dumbell Raise @ 2 x 15# DB
Then:
Max Rep Bench Press @ 135# + Max Rep Pull-up (Strict, Dead Hang)
Five Sets, Rest 2-3 minutes between each
Then:
5×10 Seated DB Military Press @ 2 x 40# DB
Rest 1-2 minutes between sets
Then:
300sec FLR
Bishop 6-21-19
Gym Jones:
W/U 10 min: .25 mile run – .25 mile backwards run – 20 lunges – 20 squat – 22 push-ups – 100 Crunches
Then:
6-way BB Complex (6x Deadlift + 6x Row + 6x Hang Clean + 6x Front Squat + 6x BackSquat + 6x Push Press + 6x Push-up)
3 sets @ 95#
Then:
OHS @ 65 + Push-up,
30-20-10 reps of each
Then:
Cool Down
LaBrake 06.20.2019
Rest day on the 19th, still did my mf push ups tho.
Roll + Stretch + 30 push ups
typical KB warm up + pull ups + snatch windmills
BB oh press 10 @ bar, 2 x 5 @ 95, 2 x 5 @ 115, 2 x 5 @ 135, 3 x 3 @ 145
20 pull ups
53lb KB – Time = 13:10
KB Snatch x 10 right arm
KB Snatch x 10 left arm
KB Thruster x 10
KB Snatch x 9 right arm
KB Snatch x 9 left arm
KB Thruster x 9
…..
KB Snatch x 1 right arm
KB Snatch x 1 left arm
KB Thruster x 1
20 more push ups/ 20 sit ups/ stretch
did 50 more push ups before bed
SeaLab Fitness 