January 22, 2019
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LaBrake 01.22.2019

holy crap. back at it. the flu nearly killed me. down 5 lbs to 195 today. mostly lost gains I assume. today was such a brutal workout, didnt do much. I think its going to take me a week to get back in it. Major bummer because i was making such good progress on smolov.

rolled out

10 min on the bike

4 rounds 1 @ bar, 3 @ 95 (5 reps OH press, 5 Pull ups)

Back Squat 5@ 95, 5 @ 135, 5 @ 185, 5 @ 225

10 reps DL @ 135, 5 reps hang clean, 5 reps power clean, 5 reps clean, 1 full clean and press

3 rounds ( 10 KB swings @ 24kg, 10 air squats, 10 straight leg sit ups, 10 reverse sit ups)

10 min on the bike

2000m row

stretch

 

January 18, 2019
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DeSapio 01-17-19

4 Rounds: 8-10-12-14 reps

Clean/Press @ 100lbs

30 sec – 1 min rest

Fatbell Bench Press @ 62lbs

Burpees

30 sec – 1 min rest

KB Swings @ 80lbs

Pull-Ups

30 sec – 1 min rest

 

400 meter walking lunges

January 15, 2019
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Davlantis 1/15/19

3 x 6 bench press warm up @ 135, 165, 175lb

5 x 3-5 bench press @ 185, 185, 195, 205, 205lb

3 x 12 incline bench @ 95lb

2 x 3 x 12 2-position cable flys

3 x 8ea dumbell alternating press @ 55lb

3 x 8 ea dumbell alternating incline press @ 45lb

Ab stuff, stretch, and go home

January 15, 2019
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DeSapio 01-15-19

Morning:

50 pullups & 2 mile run

Evening:

Forearm fryer: Everything @ 26lbs Rogue fatbells

10 Renegade Manmakers + 2 min weighted step ups

9 Renegade Manmakers + 2 min weighted step ups

8 Renegade Manmakers + 2 min weighted step ups

….

1 Renegade Manmaker +2 min weighted step ups

Core: 30lb medball over head

4 Count Flutter Kicks x 25

Leg Raises x 25

Toe Touches x 25

Russian Twists x 25

2 Count V-Up x 25

Bicycles x 100