AM
5 mile run – 38:24
PM
30 min AMRAP
Box Jump x 5
Thrusters @ 53lbs x 5
KB swings @ 70lbs x 5
13 rounds
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Weisheit Workout 5.15.19
2.25 run with a little walk break. 27:47. Lots of hills
DeSapio 05-15-19
5 Rounds @ 44lb KB
KB Press x 5
Left OH, Right in front rack x 50 meters
KB Press x 5
Right OH, Left in front rack x 50 meters
3 Rounds @ 70lb KB
Suitcase Carry Right Hand x 50 meters
Suitcase Carry Left Hand x 50 meters
KB Walking Lunges x 25 (ouch)
Farmer’s Walk x 50 meters
LaBrake 2019.05.15
Make up post for Friday May, 10.
Wel @ Humana Gym Work out of the Week.
8 Rounds: 400m run/row (alternate by round), 16 KB Swings @ 32kg, 8 Dips
Saturday – Mowed the lawn
Traveled on Monday and Tuesday.
Today was a short but sweet workout to sweat out some of the airplane toxins, if you will.
1000 m row warm up
8 rounds ( 6 KB walking lunges (100lbs total weight), 10 dynamic platform push ups (switch arm that is on platform dynmically each rep), 10 Russian twists @ 45 lbs)
Sauna
DeSapio 05-14-19
Bench
154 x 15
185 x 12
205 x 9
4 sets: 215 x 5
30 min AMRAP
Sled push @ 90lbs x 50 meters
Clean/Press @ 132lbs x 5
KB Swing @ 53lbs x 20
Med Ball over the shoulder toss x 10
Completed 7 rounds
DeSapio 05-13-19
Deadlift
242 x 10
264 x 10
4 sets: 364 x 5
Hang Clean
4 sets: 154 x 8
4 Rounds w/ little to no break in between
Jacob’s Ladder x 150 feet
Over the shoulder med ball toss x 10
KB Swings @ 53lbs x 20
DeSapio 05-11-19
5 Rounds
Ski x 400 meters
DB Push Press @ 60lbs x 10 each arm
Pull Ups x 7
1 min rest
4 mile ruck/run @ 40lbs – 39:24
DeSapio 05-10-19
5 mile run – 36:48
Bishop workout 5/8/2019
Gym Jones #1
Dynamic w/u
3 rounds: 5 hang clean @ 165, 400m run
3 rounds: 5 front squat @ 165, 2:00min burpee to broad jumps
3 pull-up ladders (1rep-6rep)
Bishop Update 5/9/2019
Sup SeaLab fam,
I took a little more than a week off to travel back home and just enjoy some added free time – But now it’s back to the desk warrior grind.
I am going to do 6 Gym Jones operator workouts and 2 OTF classes over two weeks to get my body moving again. Then I am starting Dan John’s Big 21 Olympic lifting program.
Cheers,
Edit: I finished Jim Wendler’s Building the Monolith. It was a 6 week power lifting program. I was needing to build a strength base in squat and bench and it definitely did that. My training max in both squat and bench increased 25lbs.
