June 20, 2019
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Bishop 6-19-19

I’m back. Kind of lost my way with vacation and family ish going down. However, I am creating a routine by force. Every weekday at 5pm I will go to the gym even if I’m not working out. Also I will be starting Mark Twight’s Soldier of Steel 4 week program on Monday. It’s a lot of running and BW movements. My goal is to build up a cardio base and shed some extra fat.

Today the wife and I went to the track.

2 lap w/u

5 rounds: 1 lap Sprint – 20 lunges – 20 pushups – 20 squats

1 lap w/d

Cheers

P.s. I’m on day 16 of the 100 days of 100 push up challenge

June 19, 2019
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DeSapio 06-19-19

53lb KB – Time = 21:56

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

 

June 19, 2019
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LaBrake 06.18.2019

dont worry i did my push ups yesterday.

typical stretch out and warm up w/the KB

1 ladder to 5 clean and press w/32 kg then 3 x 5 ea arm @ 32kg

then grabbed the 24kg and did 10 snatches ea arm, 10 reverse lunges ea leg, 10 oh squats each arm. then 10 cleans ea arm and 10 OH lunges ea arm/leg to get my heart rate up then did

4 rounds 5 thrusters + 3 pull ups @ 2 x 24kg as fast as possible

then did push ups/stretching/ab wheelies

as of this writing i am quite sore from it all. didnt really seem like that much.. i think me having not done any lower body work in the past two months + plus the OH stabilization work got me good.

June 18, 2019
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DeSapio 06-18-19

20 min KB EMOM @ 53lbs

Minute 1: Max reps of KB floor press (Right)

Minute 2: Max reps of bent over row (Right)

Minute 3: Max reps of KB floor press (Left)

Minute 4: Max reps of bent over row (Left)

Rest 4 minutes

Minute 1: 10 KB swings

Minute 2: 11 KB swings

Minute 3: 12 KB swings

…continue until you can no longer add a rep. Goal is at least 100 reps total.

I went up to 20 reps and called it a day.

June 17, 2019
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DeSapio 06-17-19

AM:

800 meter x 4 (1:1 work:rest)

  1. 2:57
  2. 2:59
  3. 3:11
  4. 3:14

PM: 3 Rounds

Pull-Up x 5

Ball Slams x 20

Tire Flips x 1 minute

Push-Up x 40

Tire Slams w/ Sledge x 1 minute

Burpee x 15

Goblet Squat x 1 minute

June 17, 2019
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LaBrake 06.17.2019

Saturday June 15 – 100 push ups

Sunday June 16 – 100 push ups
Blog it or it didnt happen

today – back a little tight from all those swings, oh well

roll|stretch

kb warm up from friday, my new go to

3 x 3 weighted pull ups 1 @ 16kg 2 @ 24 Kg

two ladders 5-1 of pull ups @ 25lbs super set with dips

4 rounds of 60 yards 180lb sled push/5 pull ups/ 6 push ups/ :30 sec rest

stretch

June 14, 2019
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LaBrake 06.14.2019

a real grinder to day, fellas.

back is feeling much better. not ready for any serious lower body work, but isnt bothering me much at all.

roll/stretch it out
2 rounds of (10 kb swings, 3 goblet squats, 3 ea arm thruster then windmill, hip stretch ham stretch)
then one round of 10 kb snatches instead of swings

did some pull ups and 30 push ups during that

then walk it out side

1 ladder to 5 of clean and press + pull ups @ 24kg
10 push ups
1 ladder to 5 of clean and press + pull ups @ 32kg
3 rounds (10 renegade rows + 10 kneeling curls @ 25 lbs, counted this as 30 of my push ups)

from DeSapio – Death by KB swings Start @ 10 and increase by 1 every min. your rest is how much time you have left after completing the ever-increasing reps. Used the 32kg bell

got to 18, so 9 rounds and 126 reps. My grip died on me and i couldn’t go any further without breaking up the swings.

3 x 10 push ups, ab wheelies, stretch.

Saunaed hard.

time to paint. cmon u lady soccer stars.

June 13, 2019
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Weisheit Workout 6-13-19

Only 8 days until the Summer Solstice so it is crunch time to get that beach body perfected.

5 miles in 54:30. Really started off strong today, but that last mile was killer. Probably only walked .5 total of that.

LGUSWNT