Stretching/mobility (5min stair climber+KB shoulder mobility)x2 20xDL@135# 10 rounds with as little rest as possible between: 10xDL @185# 10x pushups Then: Helen from 4 Horsemen- 3 rounds for time: 400m run on air assault treadmill 21KB swings @75# 12x pull-ups Then: Sauna
5 minute row 40 arm raises 10 arm circles 3 x 10 @ 45 back extension 3 x 10 @ 20 incline crunches 1 x 10 @ 45 incline crunches 3 x 10 @ 30 swimmer curls 30 @ 135 Deadlift (4,050 Solidarity tracker) 30… Read More
10 minutes stair stepper Shoulder mobility/hip mobility DL warmup 10@135# 10@185# 10@225# When The Levee Breaks from 4 horsemen 5 rounds: 15 DL@ 235# AMRAP Bench @135# Deadlift 4 Dwayne total for the day: 23,075#
Deadlift day Light 5 min row, quick roll out, dynamic warmup movements 3 x 5-8ea barbell RDL to row A few warmup sets of 5 deadlift to working weight 3 x 3 deadlift @ 315lb 3 x 3 x 5ea curls (regular, hammer, cross) 4… Read More
Still swimming Mon. Wed. And Fri. every week, still napping for multiple hours on those days. Bodyweight: 196.0lb Pull day? Dynamic warmup to get moving 3 x 6ea bent over DB row 3 x 6 DB RDL 3 x 10 cable machine hammer curls 4… Read More
Swam yesterday, felt real rough, wasn’t gonna lift today, but you gotta make it a habit somehow. Bodyweight: 196.8lb Roll out, stretch out and hit a quick dynamic warmup 3 x 6ea bent over SA DB row 4 x 6 RDL @ 135, 155, 175,… Read More
Listened to “locked in a cage” by Brick + Mortar, so that whole song is the opening quote to this workout. Bodyweight: 198.7 Dynamic warmup and LOTS of lower back and T-spine mobility work. Did a bunch of stuff waiting for a platform to deadlift:… Read More
Yesterday, I weight 200…. I’ve gained some weight since the beginning of the year. I started at 196. I need to get my shit together… But…. yesterday I hit a PR in Push press. 255 Lbs. I was feeling really good, and could of probably… Read More
Same exact workout that I on Tuesday because that is what is programmed. was supposed to do it on Tuesday, but life. Birthday workout. For lunch I treated myself to a nice potbellys sammie, Italian on wheat. Saturday stars my journey into paleo. one love.… Read More
5 Min Assault Bike Warm Up 5 Min Stretch THEN 3 rounds 10 KB Swings 3 Goblet Squats 10 Halos THEN 5 Rounds Deadlift 5 x 70 KG 5 x 110 KG 5 x 140 KG THEN “Those Burpees Suck” 10 pull-ups 20 KB Swings… Read More
SeaLab Fitness 