April 28, 2019
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DeSapio 04-27-19

Squat: Low back has been actin up so I actually decided to do a decent warm up/work up. 

135 x 10

185 x 10

205 x 10

225 x 10

245 x 10

265 x 8

225 x 10

225 x 10

Deadlift:

135 x 10

225 x 10

245 x 10

265 x 10

April 26, 2019
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DeSapio 04-26-19

Workout via Macus Filly crossfit guy

4 sets:

Touch and Go Clean x 10 (110#, 132#, 154#, 154#)

4 sets:

Front Foot Elevated Split Squat x 8 (132#)

3 rounds: 

KB Single Arm Press; opposite arm KB racked position x 10 each arm (44#)

Double KB Swing x 10

KB Snatch x 10 each arm

 

April 25, 2019
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LaBrake 04.25.2019

Another Random Grind sesh. just trying to move until I start feeling better and am ready to hit the big boy weights/circuits.

Rolled + Stretched

quickly worked up to a 225 lb Deadlift and hit 5 rounds of

5 DL@ 225, 5 Single Arm KB swings Each Arm @ 24kg, 5 KB Goblet Squats, 5 pull ups

Did this as quickly as possible to elevate my heart rate

10-8-5 DB bench @ 80 super set with 5 chinnies

Then did some DB play with the 25s that consisted of bench, some curls plus some chest supported row

then 3 x 10 DB pull overs @ 25 lbs– this is a movement I am trying to get better at, i think it will be beneficial, especially once i can get up to using the barbell.

Stretched for a while, Sauna-ed real hard. Post Sauna BW of 192.5. I’ve set a goal of 185, I think that will be peak performance for me.

April 24, 2019
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Davlantis workout 4/24

We back at it for the last day of the Catalyst Athletics starter program: week 4 day 5.

5 x 1 snatch heavy single: picked up a new lifetime pr at 75kg (165lb) with plenty left in the tank for cleans.

5 x 1 C&J heavy single: second PR of the night at 110kg (242lb) and I’m drained

5 x 1 front squat heavy single: 225 each and that’s a night

Time to take er easy(er) for a week or so and find programming that will help me get that bodyweight+ snatch by the end of summer.

April 24, 2019
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DeSapio 04-24-19

AM:

Clean Pull x 5 + Glute Bridge x 30 seconds + Wall Ball x 5

Clean Pull x 3 + Glute Bridge x 30 seconds + Wall Ball x 5

Clean Pull x 4 + Glute Bridge x 30 seconds + Wall Ball x 5

Clean Pull x 4 + Glute Bridge x 30 seconds + Wall Ball x 5

Clean Pull x 4 + Glute Bridge x 30 seconds + Wall Ball x 5

Clean Pull x 4 + Glute Bridge x 30 seconds + Wall Ball x 5

Clean Pull x 4 + Glute Bridge x 30 seconds + Wall Ball x 5

PM:

10 minute EMOM

Clean + Press x 3

Core

4 Count Flutter Kick x 40 (20# med ball OH)

Leg Lifts x 25 (20# med ball OH)

Toe Touches x 25 (20# med ball OH)

2 Count V-Ups x 25

Bicycle x 100

April 24, 2019
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LaBrake 04.24.2019

Make up post – did some light C+J work on Friday 4/19 then did an absolute burner of an orange theory class on Saturday 4/20, burned >1K calories.

Missed monday because of travel.

Today was just a get moving day.

Did some stretching, pistol squatting, kb swinging, KB clean and presses and some pull ups then hit:

4 x ( 10 x Back Squat @ 135, 6 X OH Press @ 135, 5 x pull ups) completed as quick as possible.

Stretch

April 23, 2019
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DeSapio 04-23-19

Morning:

50 squats in as few sets as possible. Each break between sets; 10 push-ups, 10 pull-ups and 10 glute bridges.

225 x 10

10 push-ups, 10 pull-ups, 10 glute bridges

225 x 10

10 push-ups, 10 pull-ups, 10 glute bridges

225 x 10

10 push-ups, 10 pull-ups, 10 glute bridges

225 x 10

10 push-ups, 10 pull-ups, 10 glute bridges

225 x 10

10 push-ups, 10 pull-ups, 10 glute bridges

Evening: 

4.01 mile trail run (kinda LSD) – 32:28