No workout today.
So ready for Fall to get here.
Weight 207
Fri
Various KB movements and 200 meter run X 2
BW X Strict Pull-ups X 5
315 Deadlift X 1
5 sets
WOD
800 meter run
10 Handstand push-ups
20 Lunges
30 sit-ups
20 lunges
10 handstand push-ups
800 meter run
11:35
https://instagram.com/p/7xQkQcD-9V/
Weight 210
Sat
Various running and stretching.
1 mile run (8:10 min)
70 KB X 100 X KB swings
800 meter run
70 KB X 50 X KB C&J
400 meter run
70 KB X 25 X KB snatch
35:40
https://instagram.com/p/70PmhLj-9-/
Weight 206
Mon
Rowing and various stretches
Front squat
135 X 2 X 5
235 X 2 X 1 felt a lower back twinge on first set. Shut it down.
WOD
400 meter run
53 KBs X 20 X lunges
4 rounds 13:24
Weight 211
Tues
Foam roll for my back. Various stretches
Strict MP
135 X 2 X 5
155 X 2 X 3
165 X 2 X 3
185 X 3
205 X 1 X 1.5
205 X 3 X push press
WOD
155 X 6 X Power clean
24 in X 12 X Box jumps
7 rounds 10 min
Weight 210
Few weeks away from 42 and 16 years of marriage to my beautiful wife.
Life is good
Wed
Foam roll and various stretches
Bench warm up 135 X multiple
225 X 3
Every minute on the minute X 10 min
WOD
1000 meter row
300 jump ropes
750 meter row
225 jump ropes
500 meter row
150 jump ropes
18:45
Weight 209
Thurs
Foam roll and various stretches. Going light today have an event Sat that may kill me.
Hang Clean unbroken
135 X 5
155 X 5
175 X 5
195 X 5
WOD
135 X 7 X power snatch
55 KB X 14 X KB swings
5 rounds 12:35
Weight 208
Sat event. Was different and a lot of fun.
Mostly carrying heavy shit a long way with people who do not normally carry heavy shit.
Mon
250 meter row and various KB movements
DL warm up 135 and 225 a bunch
275 X 10
315 X 5
365 X 3
315 X 5
275 X 10
WOD
135 X 100 X Power Clean
14:20
https://instagram.com/p/8LDNywD-3k/
Weight 206
Tues early meeting today so just did a little work
Foam roll and dislocates
Bench
135 X bunch
185 X bunch
205 X 5
225 X 5 X 5
DB bench
75 X 5 X 10
DB French press
30 X 4 X 8
Weight 210
Wed Last night sucked was on call for clinic. Got called out at 11 pm and 3:30 am. Just stayed up and went to the gym
Row 3 min and various stretches
135 X 3, 185 X 1, 205 X 1
1 X power clean
1 X full clean
1 X Jerk
WOD with a partner
95 X 75 X Front squat
135 X 50 X Bench
3 rounds 18:20
https://instagram.com/p/8QNI6ID-zS/
Weight 210
Thur no workout weight 209
Fri
200 meter run and various stretches
OHS
95 X 2 X 5
115 X 2 X 3
Working set
135 X 5 X 1 with 3-5 sec pause at bottom
WOD
EMOM 45 sec work and 15 sec rest
95 X push press (20 each round)
Double unders (did singles 99/3 = 33 each round)
Push ups (20 each round) (round 3 and 4 did 17 and 15)
70 KB swings (15 each round)
1 min rest
4 rounds 345 total
Weight 211
Sat crazy morning.
One of the cats got sick, vet says its urinary retention and kidney failure so cat ICU. Was on the way to gym when this happened. While there get a call out to my clinic to see injury and got done at 11.
So warm up foam roll and dislocates
WOD
Assault bike X 10 kcal
24 in X 10 X box jumps
10 X pull ups
5 rounds 12 minutes
Weight 209
Mon
Row and run and various stretches
Klokov push press
95 X 2 X 5
115 X 2 X 3
135 X 5
155 X 2
185 X 2
205 X 2
WOD
15 X 30 in box jumps
400 meter run
4 rounds 11 min
https://instagram.com/p/8dDainj-8Z/
Weight 210
Tues
490 meter run and various stretches
Dead hang side ways pull ups
5 X 3
WOD
150 Jump ropes
50 sit ups
120 Jump ropes
40 sit ups
90 Jump ropes
30 sit ups
60 Jump ropes
20 sit ups
30 Jump ropes
10 sit ups
12:50
https://instagram.com/p/8foa6gj-wv/
Weight 208.5
Wed
3 min row and various stretches
15 min WUT 1 RM Clean
135 X bunch
185 X 3-5
205
225
245 missed got under it coming up fell forward
15 min WUT 1 RM Bench
135 bunch
185 X 3-5
205
225
245
275
305
15 min WUT 1 RM Over head squat
135 X 3
165
185 missed shoulders not happy with me today
https://instagram.com/p/8iNeFsD-6m/
Weight 210
Thurs
400 meter jog and various stretches
Hand stand push ups
5 X 6 missed last two reps
WOD
95 X 100 X Thrusters
13:36
https://instagram.com/p/8kyCNZj--9/
Weight 208.5