Bench Press
132 x 15
154 x 12
185 x 10
205 x 10
5 x 5 @ 215
KB Snatch to Burpee @ 53 lbs x 150 (75 each arm)
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LaBrake 05.08.2019
Typical Warm up of KB swings, goblet squats, pull ups and stretching.
5 rounds of
(20 KB snatches @ 24kg, 10 Burpees, 10 Walking Lunges (5 ea leg))
Intermission (bathroom break)
5 rounds of
(20 KB Snatches @ 24kg, 12 Frog Jumps, 10 Walking Lunges (5 ea leg))
Took about 30-45 seconds rest between rounds
Then a 10 Min spin @ > 100 RPM
DeSapio 05-07-19
Deadlift
220 x 10
242 x 10
264 x 10
286 x 10
308 x 10
Touch & Go Hang Clean
4 sets: 132 x 10
400 meters:
Walking lunges w/ 35# KBs x 5 each leg + 5 Push-Press
LaBrake 2019.05.07
make up from Friday May 3rd –
just move, did a big upper body blast/pre derby pump, i think i hit 155 for 3 on OH press. yay.
Today–
Typical warm up + some extra stretching
then, 7 x 3 pull ups ( 3 x 3 @ BW, 3 @ 8kg, 3 @ 12 kg, 3 @ 16 kg, 3 @ 20 kg)
Then, 4 rounds 5 “kang” squats @ 24 kg + 5 dips, not exactly sure the benefits of Kang squats but i need the deep hammy stretch they provide.
3 x 5 Snatch to windmill @ 24 kg, then, 2 x 3 OH BB press @ 95, 3 x 3 OH BB press @ 145
Then, 10-2 Evens only OH Squat @ 95, Ring push ups
Then, 1-10 tire flips, super set with feet elevated ring push ups
Then DB Bench, Curls and Pull Overs @ 25lbs
Stretch, Sauna
DeSapio 05-06-19
30 minute AMRAP – 53# KBs
Mr. Spectacular x 5
KB OH walk x 25 meters
KB Swing x 25
Farmers Carry x 25 meters
8 rounds in 30 min. 2 bonus rounds after time to make it 10 rounds.
Jacob’s Ladder x 10 minutes
Weisheit Workout 5-6-19
Had a pretty active weekend doing yard work and did some walks.
Got on 3.2 miles tonight in 40 minutes. I ran 2.5 miles of that. Altitude can eat a dick.
DeSapio 05-04-19
4000 meter SkiErg: every 500 meters 10 KB thrusters and 10 Burpees
DeSapio 05-02-19
3.42 mile run – 24:55
LaBrake 05.01.2019
took a book out of AdvancedMover’s book and did 10 push-ups every half inning of the Cubs ROMP over Seattle. Started late so it was 150 push-ups.
one love
Davlantis workout 5/1
Catalyst Athletics 5-week strength cycle
Week 1 day 3 (ugh, I need this rest day tomorrow, I’m dying)
Warmup/stretch
5 x 4 front squat @ 75% – 205lb
4 x 3 snatch pull @ 85% – 140lb
Jerk:
2 x 3 @ 70% – 175lb
2 x 2 @ 75% – 190lb
2 x 2 @ 80% – 200lb
Accessory:
3 x 10 pull-ups
3 x 20 shoulder-to-shoulder MB push press
My knee clicks like a torque wrench right when I hit full depth, but it doesn’t hurt (yet) so I’m just gonna keep going and hope it clears up when the rainy weather goes away.
