5 Miles 41 Minutes 59 Seconds
8:23/mile
comment 0
DeSapio 04-21-19
KB @ 35lbs
Single Arm KB Press x 100 each arm
Goblet Squat x 100
Single Arm KB Snatch x 100 each arm
KB Windmill x 25 each side
Break for an hour-ish
1 mile warm up run – 6:31
5 Rounds
Pull-Ups x 5
Med Ball Squat throw x 100 yards
Med Ball Reverse OH throw x 100 yards
Mountain Climbers x 20 each leg
Sprint x 100 yards
800 meter cool down run – 3:35
DeSapio 04-20-19
Louder Than 10 (11 Rounds) 26:40
Ball Slams x 5
Push-Ups x 10
KB Swings x 15
100 Yard Sprint
Davlantis workout 4/20
Catalyst Athletics starter program week 4 day 4
Bike. Dynamic. PVC. Bar. Meditate. Eat. Etc
5 x 2 hang snatch up to 135lb
4 x 1+1 power clean + power jerk up to 215lb
3 x 1 overhead squat (pausing for 3 at bottom) @ 155lb
Next workout is the last day of the program and it’s all heavy singles. I’ve learned through this that I need to get comfortable receiving higher weights lower in snatch and my front squat is lacking.
Gonna take an easy week to move, recover and look for a program that helps with those things. If y’all know of any, lemme know.
DeSapio 04-19-19
Pool Day
Kick x 50 meters
Pull x 50 meters
CSS x 100 meters – 6 Sets
Kick x 300 meters w/ fins
CSS x 200 meters w/ fins
CSS x 100 meters
Davlantis workout 4/19
Catalyst Athletics starter program: week 4 day 3
About ready to get through this and get ready for a new program
5 minute bike, dynamic/bar warmups and stretching
5 x 1 snatch got to 155lb to match my old snatch PR
3 x 2 snatch pull (doing snatch grip do instead) @ 185lb
3 x 2 front squat @ 225lb
DeSapio 04-18-19
DEATH TO INFIDELS
5 Rounds
Front Squat x 3 @ 154 lbs
Single Arm DB Military Press x 3 (each side) @ 53 lbs
5 Rounds
Power Clean x 15 @ 115 lbs
Dips x 15 (modified from ring push-ups. Weren’t accessible)
5 Rounds
Box Jump x 10 @ 36″
Ring Pull-Ups x 5
GHD Sit-Ups x 5
Davlantis workout 4/17
Catalyst starter week 4 day 2
Good 5 min row, and all the warmups.
All of the snatches felt weird but not especially difficult. Just off really off.
Cleans were great.
5 x 2 power snatch got to 60kg
5 x 2 power clean got to 100kg and I’m buttmad I missed 105kg barely. Woulda been a lifetime clean best let alone catching in power.
Abs and accessory work to end
Davlantis workout 4/16
Catalyst Athletics starter program: week 4 day 1
Been out for a wedding so this felt great.
5 minute row, warmups, etc.
5 x 1 clean and jerk got up to a shaky 195kg that took just as many iq points off me
3 x 2 clean pull @ 205kg
5 x 2 back squat @ 255, 255, 265, 275, 275lb
Switching up units. As a physics teacher I should be ashamed.
As a lifter, I’m dead tired
DeSapio 04-16-19
Palin in 2012! (modified 500m row instead of 400m run)
Row x 500 meters
TGU x 10 each side
Jump Lunges x 20 each leg
Row x 500 meters
TGU x 7 each side
Jump Lunges x 15 each leg
Row x 500 meters
TGU x 5 each side
Jump Lunges x 10 each leg
Row 500 meters
TGU x 3 each side
Jump Lunges x 5 each leg
TIME – 35:20
10 Rounds
Pull-Ups x 5
Dips x 10
Push-Ups x 15
