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  1. Tiny profile Scipio
    AC Joint Injury Exercises - Workout
    Body Parts: Shoulders
    Length: 25 minutes
    Equipment: Resistance Bands, dumbbells
    Workout:

    Pendulum swings
    2 x 30sec

    Front Shoulder on wall or doorframe
    3 x 20 sec, 10 sec rest

    Isometric Internal Rotation
    10 x 10 sec, 10 sec rest

    Isometric External Rotation
    10 x 10 sec, 10 sec rest

    Banded Internal Rotation
    3 x 10, 1 minute rest

    Banded ExternalRotation
    3 x 10, 1 minute rest

    Trace the alphabet on wall with ball
    2 x each arm

    Light-weight lateral raise
    3 x 10, 1 minute rest

    Ice and elevate shoulder

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  2. Tiny profile Scipio
    Sunday - Workout
    Body Parts: None
    Length: 45 minutes
    Workout:

    Rest Day

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  3. Tiny profile Scipio
    15 Mar 2017 - Workout
    Equipment: Barbell
    Workout:

    - snatch 4x3 @ 40-50@
    - c&j 4x3
    - pull ups x 50
    - sit ups using weight behind head

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  4. Tiny profile Scipio
    Worse Annie - Workout
    Length: 10 minutes
    Equipment: Jump rope
    Workout:

    50 Squats
    40 Double Unders
    40 Pushups
    30 Double Unders
    30 Jumping Lunges
    20 Double Unders
    20 Situps
    10 Double Unders
    10 Burpees

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  5. Tiny profile Scipio
    Pi Day WOD - Workout
    Length: 20 minutes
    Equipment: Barbell, jumprope
    Workout:

    3RFT :
    3 Deadlifts @ 315lbs
    14 Pullups
    15 Burpees
    92 Double Unders
    65 Alternating jumping lunges
    35 Pushups

    pie, pi, wod
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  6. Tiny profile Scipio
    50s - Workout
    Length: 30 minutes
    Equipment: Erg, barbell, rings, wallball
    Workout:

    50 reps of each movement:

    Calorie row
    BJOs
    Deadlift 180
    Wallballs
    Ring dips
    Wallballs
    Deadlift
    BJOs
    Calorie row

    50s
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  7. Tiny profile Scipio
    Midline accessory - Workout
    Body Parts: Arms, core
    Length: 8 minutes
    Equipment: Wallball
    Workout:

    Wall ball scoops in three sets (stand arms distance from wall, hips turned 45 degrees away from wall; throw ball with both hands, underhand like a rugby lateral)
    1. 15 right, 15 left, 15 right, 15 left

    2. 10 right, 10 left, 10 R, 10 L, 10 R, 10 L

    3. 5R 5L 5R 5L 5R 5L 5R 5L 5R 5L 5R 5L

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  8. Tiny profile Scipio
    05 Feb 2017 - Workout
    Body Parts: Full body
    Length: 90 minutes
    Equipment: Barbell
    Workout:

    Clean & Jerk Heavy Single
    85% of Heavy Single
    90% of Heavy Single
    Clean Pull 105% 2x4

    30 Bench Press (135#)
    20 Bench Press (155#)
    10 Bench Press (185#)
    Rest 3:00
    30 Front Squat (135#)
    20 Front Squat (155#)
    10 Front Squat (185#)
    Rest 3:00
    30 Deads (185#)
    20 Deads (225#)
    10 Deads (275#)

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  9. Tiny profile Scipio
    30 Jan 2017 - Workout
    Body Parts: Cardio
    Length: 20 minutes
    Equipment: Bodyweight
    Workout:

    5x
    5 HSPU
    15 Situps
    25 Air Squats
    50 Jumping Jumps

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  10. Tiny profile Scipio
    Chesticles - Workout
    Body Parts: Chest, arms
    Length: 60 minutes
    Equipment: DBs, bar, cables
    Workout:

    Four sets of:
    Face Pull x 20 reps; rest :30

    Five sets of:
    Barbell or Dumbbell Hang Muscle Clean and Press x 8-10 reps; rest 1:30

    Four sets of:
    Parallel Bar Dips x Max Reps
    Hanging leg raises x 10; rest 1:00

    Three sets of
    Dumbbell chest flyer x 10
    Skullcrushers x 10

    Rest only as much as needed between movements

    Three sets of:
    Med Ball Rotational Scoops x 15 reps each side
    Chin Up x 8 reps
    Rest 1:00

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  11. Tiny profile Scipio
    27 Jan 2017 - Workout
    Body Parts: Check, Back, Arms
    Length: 70 minutes
    Equipment: Bar, DBs, Cables
    Workout:

    1. BENCH PRESS Sets: 4 Reps: 8
    2. INCLINE DUMBBELL PRESS Sets: 4 Reps: 8
    3. PUSHUP Sets: 4 Reps: 10
    4. DUMBBELL OVERHEAD PRESS Sets: 4 Reps: 8
    5. DUMBBELL LATERAL RAISE Sets: 3 Reps: 10
    6. TRICEPS PUSHDOWN Sets: 3 Reps: 10
    7. DUMBBELL KICKBACK Sets: 3 Reps: 10
    Superset 8
    8A. HANGING LEG RAISE Sets: 3 Reps: 12
    8B. DECLINE BENCH REVERSE CURL-UP Sets: 3 Reps: 12
    8C. FLUTTER KICK Sets: 3 Reps: 30
    9. PULLUP Sets: 4 Reps: 8
    10. BENTOVER ROW Sets: 4 Reps: 8
    11. LAT PULLDOWN Sets: 4 Reps: 8
    12. SEATED CABLE ROW Sets: 4 Reps: 8
    13. SHRUG Sets: 3 Reps: 10
    14. BICEPS CURL Sets: 3 Reps: 10
    15. HAMMER CURL Sets: 3 Reps: 10

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  12. Tiny profile Scipio
    26 Jan 2017 - Workout
    Body Parts: Shoulders, quads
    Length: 60 minutes
    Equipment: Bike, bar
    Workout:

    4x
    1 min bike
    1 min Turkish get ups
    1 min farmers hold

    3x
    10 hand release Pushups
    10 step ups
    20 hip extensions
    20 sec l-sit hold

    5x
    10 bar facing burpees
    10 back squats from ground

    50 dips for time

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  13. Tiny profile Scipio
    26 Jan 2017 - Workout
    Body Parts: Clean
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    5-3-1
    Strict press

    Work to heavy complex of one super slow clean and two push jerks

    EMOM 8 min
    1 Deadlift
    1 clean pull
    2 power cleans
    1 strict press
    All from platform higher than ground

    E2MOM
    5 high hang cleans @ 135#

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  14. Tiny profile Scipio
    26 Jan 2017 - Workout
    Body Parts: Shoulders, quads
    Length: 60 minutes
    Equipment: Barbell, GHD
    Workout:

    5-4-3
    Snatch grip strict press

    5x2 paused snatch balance @ 70%

    Work to heavy single complex of slow pull snatch and high hang snatch, then 95% and 90%

    E2MOM x 5
    1 Slow paused back squat + 1 front squat + 3 box jumps @ 30"
    Start at 70% of BS

    3x3 th e pull @ 110%
    3x10 weighted hip extensions

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  15. Tiny profile Scipio
    26 Jan 2017 - Workout
    Body Parts: Full Body
    Length: 60 minutes
    Equipment: Barbell, GHD
    Workout:

    A.
    3x
    10 BB single leg DL
    10 OHS
    10 SOTTS press

    B. E2MOM
    Complex of 3 position snatch
    Start at 60% and go up

    C. Every 30 sec for 8 min
    1 C&J start at 90%

    D.
    3x
    10 Pendle row
    10 Glute raises

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