T Nation

Become Harder to Kill

t-ransformation2018

#1

Strong people are harder to kill than weak people and more useful in general.
Mark Rippetoe

Age: 46
Height: 6’1”
Weight: 190#
Waist: 37.5

Started doing some CrossFit the last few months. It has helped me lean out some and get me to be consistent with training. Still have a lot more work to do. I am looking to add a linear progression program as well. Hoping to be in better shape this June.


#2

1/3/18
Press
100# 5,5,10
Chin-up
5,5,5
Squat
185# 5,5,10

Daily work
Chin-up 1,2,3,2,2


#3

1/4/18
Warm-up

Clean & Jerk
Singles up to 125# focusing on form

8min AMRAP
4 ~ Deadlifts 165#
11 ~ Box Pass Throughs
10 rounds completed

Daily work
Push-ups 34,33,33
Chin-ups 5,3,2


#4

1/5/2018

Bench
150# 5,5,10

DB row
25# 5
40# 5
55# 5

Dead
245# 5

Daily work
Push-up 25,25,25,25
Chin-up 5,5


#5

1/9/18

Press
105# 5,5,5

Chin-ups
BW 5,5,5

Squat
195# 5,5,10

Daily Work
Chin-ups 1,2,3,2,5
Push-ups 25,25,25,25


#6

1/12/18
Warm-up

Push Press - work up to heavy 2
145# x 2

4 rounds
5 ~ 65# hang clean
7 ~ 40# DB Press
9 ~ T2B
7:20

10 rounds alternating EMOM
10 box jumps
10 ball slams


#7

1/14/18
Warm-up

Thrusters - work up to a heavy 2
125# x 2

20 min EMOM
10 T2B
20 squat jumps


#8

1/16/18
Warm-up

Front Squat - work up to heavy 2
175#x2

WOD
90~Jump rope

Clean & Jerk
95#x15
30~Jump rope
95#x10
30~Jump rope
95#x5
5:20

Ab Work

Daily work
Push-up 25,25,25,25
Chin-up 1,2,3,2,2


#9

“If you want to drop a bunch of fat in two months, go straight to Crossfit and the Zone Diet. Say what you want to, but it works better than anything else I’ve ever seen.” - Mark Rippetoe.

Seems like you’re pretty much on track then. Good stuff, man.


#10

1/18/18
Warm-up
Deadlift working up to heavy 2
2x185#

WOD
3 rounds
15 Clean and Jerk @ 65#
30 chest to bar pull-ups
10 Snatches @ 65#
17:20

Daily work
100 push-ups
10 chin-ups


#11

1/23/17
Warm-up

12 min AMRAP
7~Deadlift 135#
14~Box Jumps
250m Row
5 Rounds plus 8 reps