10 min EMOM @ 132lbs
Hang Clean x 3 + Front Squat x 3 + Push Press x 3
5 Rounds
50 meter sled push @ 90lbs
50 meter farmer’s carry @ 70lb KBs
50 meter OH med ball carry @ 50lbs
50 meter walking lunges
comment 0
Davlantis swim 2/13/19
300 – 25 free/25 no free
7 x 50 @ 1:00 odds- back, evens- up/down/around drill
6 x 100 backstroke @ 1:55
5 x 50 4 kick/1 pull fly @ 1:00
4 x 125 25 free/25 fly @ 1:55
3 x 50 breaststroke arms, dolphin kick @ 1:00
3 x 200 @ 3:45 100 free/100 breast
200 IM for time
100 EZ cool down
Davlantis workout 2/12/19
Dynamic warmup
3 x 6 WU back squat @ 135, 185, 225lb
3 x 3-5 back squat @ 255, 275, 275lb
3 x 12 DB overhead press
5 x 5+1 front squat + push press
3 x 8ea DB front/lateral raises
DeSapio 02-11-19
Palin in 2012!
(1)
Run 400 meters
TGU x 10 each arm @ 35lbs
Jumping Lunges x 40 (20 each leg)
Run 400 meters
TGU x 7 each arm
Jumping Lunges x 30 (15 each)
Run 400 meters
TGU x 5 each arm
Jumping Lunges x 20 (10 each)
Run 400 meters
TGU x 3 each arm
Jumping Lunges x 10 (5 each)
(2)
10 rounds (Grind, not time)
Pull Ups x 5
Dips x 10
Push Ups x 15
Davlantis swim 2/11/18
300 free (5 dolphin kicks off each wall)
8 x 25 single-arm free (Left down, right back) @ :35
10x 50 odds kick, evens catch-up with board @ 1:00
5 x 100 pull @ 1:45
400 aerobic free @ 6:40
4 x 50 race stroke rate @ :50
300 aerobic free @ 5:00
4 x 50 over-kick @ :45
200 aerobic free @ 3:20
4 x 50 sprint w/ fins @ :40
100 easy backstroke
Bishop 2/10/2019
OTF with the wife.
26 min in the Orange Zone
Burned 954 cal
Had to use AWD in the 4runner today. Stay grounded out there.
DeSapio 02-08-19
4 Rounds: 6 way barbell complex @ 110lbs
Deadlift x 6
Bent Over Row x 6
Hang Clean x 6
Front Squat x 6
Push Press x 6
Back Squat x 6
Pull Up x 6
Deadlift
220 x 15
220 x 15
220 x 15
220 x 15
Cool Down
1 mile jog on treadmill
DeSapio 02-07-19
4 Rounds
Double KB Swing x 10
Double KB Snatch x 10
Double KB Front Squat x 10
Double KB Clean/Press x 10
KB Push-Ups x 10
Double KB Bent-over-row x 10
Bishop Workout 2/8/2019
W/u 3 rounds
15 KB swings @ 53
10 Goblet Squats @ 53
10 push-ups
6 pull ups
5×5 hang clean: 95, 115, 135, 135, 135
3×10 back Squat 185, 185, 185
4×5 Dead lift 235
3×5 DB row @ 70
5×5 Bench press 165
3x10ea hammer curl
100 crunches
Ribeye for dinner. Six IPAs for dessert
Davlantis workout 2/8
The empire lifts back
Dynamic warmup to get fresh
Messed around with some SADB rows and RDLs to warm up the back
3 x 6 WU deadlift @ 225lb
5 x 5 deadlift @ 245, 275, 275, 295, 300 (even 10s day)
3 x to failure preacher curl fer da boys
4 x 12 cable rows
3 x 5-8ea 2 position curls (reg / cross) @ 25lb
4 x 12 lat pull down
