3 Rounds
KB Swing @ 53lbs x 40
Box Jumps x 40
KB Thruster @ 26lbs x 40
Push-Ups (feet elevated) x 40
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Weisheit Workout 6-5-19
15 minute swim
30 min run/walk
DeSapio 06-05-19
Snatch
88 x 10
88 x 10
115 x 10
115 x 10
115 x 10
Triplet every 30 seconds for 10 minutes @ 132lbs
Power Clean + Front Squat + Hang Clean
Core
2-Count V-Up x 25
Holding 44lb KB above face
Leg Lifts x 25
4-Count Flutter Kicks x 25
Toe Touches x 25
DeSapio 06-04-19
AM
3000 meter row; every 2 minutes push-ups x 20/4-count flutter kicks x 20
PM
Double DT – 10 Rounds. Rounds 1-6 @ 132lbs/7-10 @ 154lbs
Deadlift x 12
Hang Clean x 9
Push Jerk x 6
DeSapio 06-03-19
10-9-8-7-6 of each exercise. KB @ 44lbs
TGU
Double KB Swing
Jumping Lunges
Push-Up
4-Count Flutter Kicks
Weisheit Workout 6-3-19
Joined the YMCA.
1200 yard swim. Holy shot.
DeSapio 05-31-19
“For Time”… 37:07
TGU (R arm) @ 45lbs x 21
KB Swing @ 62lbs x 50
KB OH Squat (L arm) @ 35lbs x 21
KB Swing @ 62lbs x 50
KB OH Squat (R arm) @ 35lbs x 21
KB Swing @ 62lbs x 50
TGU (L arm) @45lbs x 21
DeSapio 05-30-19
EMOM 10 min
Double KB Clean + Front Squat + Push Press x 3
“Those Burpees Suck”
Pull-up x 10
KB Swing x 20 @ 53lbs
Box Jumps x 30 @ 24″
Push-up x 40
Sit-up x 50
Burpee x 60
Pull-up x 10
4 Rounds (1 min each round)
DB Shoulder Press @ 25lbs x 30 seconds
Rest in OH position x 30 seconds
DeSapio 05-29-19
Morning
4 mile run – 31:31
Evening
KB Snatch to Burpee x 100 (50 each arm)
DeSapio 05-28-19
Back to the grind after a nice long weekend in Tejas
Double DT @ 132lbs
10 Rounds “for time”
Deadlift x 12
Hang Clean x 9
Push Jerks x 6
34:31
