Strongest Guy on my Block 4

Thurs

Dislocates and foam roll

135 X 10 X power clean
135 X 10 X Front squat
135 X 10 X Back Squat
400 meter run
4 rounds
25:30

Weight 210

Ate bad last night amazing how much water you hold in

Fri

Dislocates and foam roll

100 DB X 25 yards X farmers carry
135 X 5 X Power Snatch
6 rounds 11 min
3 min rest
70 KB X 10 X Russian Swings
BW X 3 X Hand stand push ups
5 rounds
70 KB X 10 X Russain Swings
7 min AMRAP
3 min rest
50 sit-ups 3 min

Weight 208

looks like a pretty solid week of training

Thanks Kevin

Mon

Dislocates and foam roll

1 X power clean
1 X Hang clean
1 X hang full clean
EMOTM X 15 min
135
135
140
140
145
145
155
155
160
160
165
175
180
185
190

500 meter row
10-----5---->1 wall balls
1-------5---->10 pull ups
400 meter run
18 min

2 min max push ups = 40

Weight 207.5

Tues

Dislocates and foam roll

400 meter run
75 X 30 X Thrusters
65 DB X 15 L X 15 R X DB snatch
20 Burpees
10 Chin Ups
400 meter run
75 X 30 X Thrusters
65 DB X 10 L X 10 R X DB Snatch
20 min

Tabata 20 on 10 off
Dead bugs 8 rounds got to 50
Weight 207.5

and I see you are keeping it going.
nice work


Wed

Dislocates and foam roll

4.5 miles 40 min

Weight 206.5

[quote]brotardscience wrote:
and I see you are keeping it going.
nice work
[/quote]
It becomes your day. Whenever I miss a day now it just feels off all day.

Plus I have to get up at 4 anyway to piss. Sucks getting old.

Any 50+ bladder that holds out until 4 am is impressive.

Fri skipped yesterday just foam rolled and lacrosse ball

Dislocates and foam roll

EMOTM for 10 min
1 Snatch and 2 OHS
95 X 2
105 X 2
115 X 2
125 X 2
135 X 2

Really worked on form and control

53 KB X 10 R X 10 L X Russian 1 arm swing
200 meter run
70 KB X 10 R X 10 L X 1 arm push Press
200 meter run
4 rounds 22:30

Weight 209

Sat

No time to warm up

500 meter row
265 X 15 X DL
BW X 30 X Roman chair sit ups
5 rounds 35:30
Weight 207

Mon

Dislocates and foam roll

18 minutes EMOTM

1st min X 10 KB Swings 53 lb: BW X 5 X toes to bar
2nd min X 10 KB Swings 53 lb: 155 X 5 X Power clean
3rd min X 10 KB Swings 53 lb: 155 X 5 X Push press
Back to 1st
every minute you do not complete 10 Burpee penalty

40 Burpees total time 28:30

Weight 208

Tues

Dislocates and foam roll

800 meter run
115 X 15 X OHS
115 X 30 X Power Snatch
2 rounds 28 min

Tabata 30/20
Dead bugs
Leg raises
10 rounds

Weight 207


Wed

Dislocates and foam roll

4.5 miles 37 min

Weight 205.5

Thurs

Dislocates and foam roll

500 meter row
135 X 15 X Clean and Jerk (unbroken)
500 meter row
135 X 12 X Clean and Jerk (unbroken)
500 meter row
135 X 9 X Clean and Jerk (unbroken)
500 meter row

16 min

Weight 208.5

Fri

No workout was up late watching draft

Weight 204

Sat

Dislocates and foam roll

155 X 15 X Full cleans
BW X 30 X Roman chair sit-ups
155 X 12 X Full cleans
BW X 24 X Roman chair sit-ups
155 X 9 X Full cleans
BW X 18 X Roman chair sit-ups
155 X 6 X Full cleans
BW X 12 X Roman chair sit-ups
155 X 3 X Full cleans
BW X 6 X Roman chair sit-ups
16:30
Weight 207

Mon

Dislocates and foam roll

Snatch grip DL
135 X 5
225 X 5
245 X 5
265 X 5
275 X 5

Work out
10------>1
1-------->10
Pylo Push Ups
135 X Power Snatch
19 min

50 dead bugs
50 leg raises
50 bicycle crunches

Weight 209

Tues

Dislocates and foam roll

Back Squat
135 X 3 X 5
185 X 10
205 X 10
225 X 10
245 X 10
275 X 10
225 X 20

Weight 208.5


Wed

Dislocates and foam roll

4.5 mile 38 min

Weight 205