February 20, 2019
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DeSapio 02-20-19

5 Rounds w/ buddy. 3 minutes to complete, any extra time is break before switching with partner.

1.

Air Squats x 20

Lunges x 20 (10 forward/10 reverse)

Split Squats x 10

Jump Squats x 10

2.

Scotty Bob’s (Push Up/Fatbell row/Push Up/Fatbell row) x as many as possible until partner finishes squat complex. Then switch

5 Rounds. No break this time, go straight into second exercise when buddy finishes mini squat complex.

1.

Air Squats x 10

Lunges x 10 (5 forward/5 reverse)

Split Squats x 5

Jump Squats x 5

2.

Scotty Bob’s (Push Up/Fatbell row/Push Up/Fatbell row) x as many as possible until partner finishes squat complex. Then switch

 

 

February 20, 2019
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LaBrake 02.20.2019

Torokhtiy Week 3 Day 3

woof.  banged up. tomorrow will be brutal.

Hyper Extensions: 2 x 6 @ 45, 2 x 6 @ 85
Clean: 2 x 3 @ 135, 2 x 3 @ 155, 2 x 3 @ 165, 3 x 2 @ 185
Clean Pulls: 2 x 3 @ 135, 3 @ 155, 2 x 3 @ 185, 3 @ 190, 3 x 3 @ 205
Front Squat: 2 x 3 @ 135, 2 x 3 @ 155, 2 x 3 @ 185, 3 x 3 @ 205

stretch + sauna

February 20, 2019
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Tiemann Spin 2.20.19

Decided I want my legs to be in better biking shape for when it warms up and drys out, and to shake up the leg exercises since my wrist is still isnt tip top yet

Standard warmup

5 min row

40 arm raises

10 arm circles

Spinning:

25 minutes 11.2 miles Avg. 92 RPM and 205 watts (not sure how good any of that is)

Did a few hill climb standing segments and a few at higher resistance

 

 

 

February 19, 2019
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DeSapio 02-19-19

5 Rounds

Jacob’s Ladder x 100 feet

Walking Lunges x 20 (each leg)

5 Rounds

Jacob’s Ladder x 100 feet

Push Ups x 20

5 Rounds

Jacob’s Ladder x 100 feet

Pop Squats x 20

5 Rounds w/ Buddy

Jacob’s Ladder x 20 calories

Plank/Core exercise until buddy hits 20 calories then switch

February 19, 2019
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LaBrake 02.19.2019

Torokhtiy Week 3 Day 2

lower body a little tight from yesterday.

Stretched and rolled out for a while
good Mornings + pull ups and hanging

Hyper Extensions: 8 @ 35, 3 x 8 @ 65
Power Snatch: 2 x 3 @ 95, 2 x 2 @ 115, 3 x 2 @ 135
Jerk: 2 x 3 @ 135, 3 @ 155, 3 @ 165, 2 x 3 @ 180, 2 @ 190, 2 x 2 @ 205, 1 @ 215, attempted 1 @ 230 but failed
Box Jumps: 4 x 8 @ 36 in

 

stretch + sauna

February 19, 2019
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Tiemann Run 2.19.2019

Wrist still hurts. Pissed.

Standard Warmup

5 min row

40 arm raises

5 arm circles

 

Set

2 x SA Lat pulldown 45/70

15 x DB chest fly’s 22.5

10 x chest press 22.5

Then

3x

10 x back/oblique extensions 45/52.5

10 x incline sit ups 45

15 x Lat pulldowns 100

cool down

Ab set w/ plank

500 m swim

 

February 18, 2019
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Davlantis workout 2/18/19

Warmed up with a ton of mobility work after sitting around for a few days

4 x 8 DB bench WU

3 x 8 DB incline bench WU

Bench pyramid: 10, 8, 5, 3, 5, 8, failure

3 x 12 skullcrusher

3 x 8 Incline bench

3 x 15ea 2-position DB extension

2 x 3 x 12 cable flys

February 18, 2019
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LaBrake 02.18.2019

Torokhtiy Week 3 Day 1

arms were feeling exceptionally tight, not used to this much upper body focused work. but i got loose quickly during the muscle snatch portion, this week is going to very tough.

rolled out

snatch balance, good mornings, snatch press all with the bar.

Hyper Extensions: 10 @ 35, 2 x 8 @ 65
Muscle Snatch: 2 x 4 @ 45, 2 x 4 @ 65, 2 x 4 @ 75
Snatch Pulls: 3 @ 93, 2 x 3 @ 110, 3 @ 115, 3 x 3 @ 150
Hang Cleans: 2 x 3 @ 135, 2 x 3 @ 155, 4 x 2 @ 185
Front Squat: 3 @ 135, 3 @ 155, 2 x 3 @ 185, 2 x 3 @ 205, 2 x 2 @ 220

Abs: 3 x 15 ea (Straight leg sitties, butterfly sitties, hollow rocks)

February 18, 2019
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LaBrake 02.16.2018

Torokhity Week 2 Day 6

roll, some stretching, typical KB warm up + some pull ups

Hyperextensions: 3 x 8 @ 45
Snatch: 3 @ 75, 2 x 3 @ 95, 2 @ 110, 2 x 2 @ 135, 2 @ 145, 2 x 1 @ 150
Clean and Jerk: 2 x 2 @ 135, 2 x 2 @ 155, 1 x 1 @ 185, 2 x 1 @ 195

stretched out because I was in pain

then

10 min on the bike

ladder 1-5 on each side of a clean and press then a clean and step up @ 24kg
ladder 1-3 on each side of a clean and press then a clean and step up @ 32kg
ladder 1-3 on each side of a clean and press then a clean and step up @ 40kg (only did 1 press per arm, too heavy)