T Nation

Strongest Guy on my Block 4


#1199

Thurs
Just doing some light work and getting the body moving. I have a half marathon Sunday. Warm up stuff
Skill C&J
95 X 3
145 X 2 X 2
175 X 2
WOD EMOM 18 min
Min 1
15 kcal row
Min 2
20 MB X 15 X wall balls
Min 3
15 burpees
Did this for two rounds or 6 min then
Min 1
10 kcal row
Min 2
20 MB X 10 X wall balls
Min 3
10 burpees
Did this for the last 12 min


#1200

that is alot of handstand pushups
half marathon - I actually like those have a good run.


#1201

Okay I have learned that the Apple Watch without the phone with you is inaccurate as hell. I did my first half marathon this morning. I ran with the other bald guy in the far right. I stayed with him for motivation for the first 9 miles but on our way back up the bridge I had to turn it loose and run. Finished in 2:20 hours but that last 4 miles I did in under 27 min. Never really felt it cardio wise never got short of breath. Just knee and ankles hurt from the 13.1 miles.


#1202

Tues
Warm up stuff
Skill EMOM
Odd min
12 toes to bar
Even min
75 X 12 X strict press (I did 20 reps)
WOD
20 MB X 15 X wall balls
70 KB X 15 X KB Swings
6 rounds 14 min


#1203

Mon (some how forgot to post)
Warm up stuff
4 min WOD
21-15-9
75 X power snatch
Burpees
Got 56 reps
4 min WOD
15-12-9
95 X power snatch
Later bar over burpees
Got 42 reps
4 min WOD
12-9-6
115 X Power snatch
24 in burpees over box
Got 33 reps


#1204

Wed
Warm up stuff
Skill back squat
135 X bunch
225 X bunch
275 X 1
315 X 1
345 X 1
365 X 1
395 X 1
WOD
200 meter run
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
2 rounds 17:15


#1205

Your halt marathon time is good- that last 4 miles
those are under 7 minutes- that is some solid ass work

Have a Happy Thanksgiving


#1206

Thanks man. You also


#1207

Sat
Warm up stuff
WOD all sets must be done unbroken or 5 burpee penalty
13 pull-ups
95 X 13 X DL
50 jump ropes
95 X 20 X strict press
95 X 13 X hang squat clean
400 meter run
4 rounds 28:55 10 burpees


#1208

Mon
Warm up stuff
Skill
Back Squat
135 X bunch
225 X 3
315 X 3 X 5
WOD
185 X 5 X push press from the floor
185 X 5 X clean
70 jump ropes
7 rounds on 2nd round felt just twinges to the back so skipped the clean after that.

Time to get back on the horse for the diet. Back over 200 pounds and feeling it.


#1209

Thurs Fun in Pampa Texas
Warm up stuff
WOD
Over head squat work to 1 Rep max
Over 10 min
95, 115, 135, 185
Front squat work to 3 Rep max
Over 10 min
135, 185, 225, 275, 295
Back squat work to 5 rep max
Over 10 min
225, 275, 315

My kind of work out.


#1210

Sat
Warm up stuff
Three team WOD
One partner rowing
One partner doing work
One partner resting
20 MB X 60 X wall balls
45 plate X 60 X over the head plate hold lunges
60 sit ups
60 burpees to plate
3 rounds and 20 wall balls
8000 meters rowed
35 minutes


#1211

Mon
Warm up stuff
Skill back squat
135 X bunch
225 X bunch
315 X 5 X 3
WOD
10,9,8,7,6,5,4,3,2,1
165 X push jerk from floor
2,4,6,8,10,12,14,16,18,20
Pull-ups
Do 10 jerk then 2 pull-ups then 9 jerk and 4 PU
19:02


#1212

Tues
Warm up stuff
Skill Hang clean and jerk
135 X singles
165 X singles
185 X singles
WOD
400 meter row
95 X 30 X hang clean
30 burpees
400 meter row
95 X 30 X hang clean
30 burpees
400 meter row
95 X 5 X hang clean
20 min


#1213

Fri
Warm up stuff
Skill Bench
135 X bunch
185 X bunch
225 X 3
245 X 2
275 X 1
295 X 1
315 X 1 missed
WOD
95 X 3 power snatch
60 jump ropes
95 X 6 power snatch
120 jump ropes
95 X 9 power snatch
180 jump ropes
95 X 12 power snatch
240 jump ropes
95 X 15 power snatch
300 jump ropes
11:50


#1214

Sat 5th Mountain WOD
100 burpees
1 mile run
100 air squats
1 mile run
100 sit-ups
1 mile run
100 push ups
1 mile run
100 pull ups
1 mile run
82:30


#1215

Flew to Iowa Monday
Tues work out


#1216

Wed work out and flew back Thursday


#1217

Fri
Warm up stuff
Skill Front Squat
135 X bunch
185 X bunch
225 X 2
275 X 2
305 X 2
WOD
3 rounds
150 jump ropes
25 sit ups
60 DB X 20 X alternating 1 arm Snatch
9:21


#1218

Sat
Warm up
12 Days Of Christmas WOD
115 X 1 X DL
115 X 2 X Front squat
115 X 1 X DL
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
7 burpees
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
55 KB X 8 X KB swings
7 burpees
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
9 sit-ups
55 KB X 8 X KB swings
7 burpees
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
115 X 10 X power snatch
9 sit-ups
55 KB X 8 X KB swings
7 burpees
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
115 X 11 X Over head squat
115 X 10 X power snatch
9 sit-ups
55 KB X 8 X KB swings
7 burpees
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
1200 meter run
115 X 11 X Over head squat
115 X 10 X power snatch
9 sit-ups
55 KB X 8 X KB swings
7 burpees
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
36:11 min