Strongest Guy on my Block 4

Mon
Warm up stuff
Foam rolling X15 min
WOD
Min 1-6
20 MB X 40 wall balls
20 pull-ups
Min 7-17
28 air squats
95 X 15 power cleans
4 rounds
Total time 16:42
Weight 200

Tues
Warm up stuff
Skill Back squat
135 X 4
185 X 4
225 X 4
EMOM X 8 min
275 X 4
WOD
150 jump ropes
50 sit-ups
200 meter run
120 jump ropes
40 sit-ups
200 meter run
90 jump ropes
30 sit-ups
200 meter run
60 jump ropes
20 sit-ups
200 meter run
30 jump ropes
10 sit-ups
200 meter run
17:30
Weight 200

In Baton Rouge for a few days.
5 min walking
30 min running
5 min walking

No idea weight did not bring scale or Spike. Ugh

Fri
Warm up stuff
EMOM 8 min
Even min
2 man makers with 35# DB
Odd min
24" box jumps X 10
WOD
1 mile run
1000 meter row
1 mile run
22 min
Weight 196.5

Sat
Warm up stuff
WOD
400 meter run
7 bar facing burpees
7 DL 115
7 push ups
7 toes to bar
7 Med ball cleans 30#
7 wall walks
7 OHS 115
400 meter run
6 bar facing burpees
6 DL 115
6 push ups
6 toes to bar
6 Med Ball cleans 30#
6 wall walks
400 meter run
5 bar facing burpees
5 DL 115
5 push ups
5 toes to bar
5 Med Ball cleans 30#
400 meter run
4 bar facing burpees
4 DL 115
4 push ups
4 toes to bar
400 meter run
3 bar facing burpees
3 DL 115
3 push ups
400 meter run
2 bar facing burpees
2 DL 115
400 meter run
1 bar facing burpees
400 meter run
30:45
Weight 195

Mon Congrats Pats Fans
Warm up stuff
Skill
5-10-15-10-5
75 X OHS
Toes to bar
6:15
WOD partner of 3
My reps
30 pull-ups
30 HSPU
20 bar over rower
30 kcal row
Weight 197
I ate only a Thai salad and veggie tray ugh. Means I have to basically fast for next couple days.

Tues
Warm up stuff
Skill Back squat
135 X bunch
185 X bunch
225 X 2
275 X 2
315 X 4
335 X 2
315 X 2
WOD
27 kcal row
95 X 27 thrusters
21 kcal row
95 X 21 thrusters
15 kcal row
95 X 15 thrusters
9 kcal row
95 X 9 thrusters
14:52
Weight 195.5


Just a nice easy run this morning with the wife

Weight 195

Thurs
Warm up stuff
WOD
0-10 min EMOTM
155 X 3 X clean
155 X 1 X jerk
12-22 min EMOTM
175 X 2 X clean
175 X 1 X jerk
24-30 min EMOTM
185 X 1 X clean
185 X 1 X jerk

Weight 195
In the transition phase now of diet. Will be strict very low carb, high protein/fat and keep the kcal around 1200-1500 for next 21 days.

Fri
Warm up stuff
Skill partner work
225 X 6 X DL
6 bar facing burpees
7 rounds each partner 9:45
WOD
60 jump ropes
75 X 15 X power snatch
10 min 5 rounds
Weight 196

Sat fun. Back is not happy with me today.
Warm up stuff
WOD
95 X 1 clean & jerk
24" X 10 box jumps
400 meter run
95 X 2 clean & jerk
24" X 9 box jumps
400 meter run
95 X 3 clean & jerk
24" X 8 box jumps
400 meter run
95 X 4 clean & jerk
24" X 7 box jumps
400 meter run
95 X 5 clean & jerk
24" X 6 box jumps
400 meter run
95 X 6 clean & jerk
24" X 5 box jumps
400 meter run
95 X 7 clean & jerk
24" X 4 box jumps
400 meter run
95 X 8 clean & jerk
24" X 3 box jumps
400 meter run
95 X 9 clean & jerk
24" X 2 box jumps
400 meter run
95 X 10 clean & jerk
24" X 1 box jumps
400 meter run
33 min
Weight 196

Mon back still not right.
So just an easy run with The wife.

She is building up because we are going to do some runs this year.

Tues still Nursing back
Warm up
Foam rolling and stretching
WOD
24" box jumps X 15
115 X 12 X push press
20 hanging leg raises
6 rounds plus 15 box jumps
18 min
Weight 197


Another run with the wife. Just working on her distance and stamina.

Thurs Fun Run

Fri
Warm up stuff
Clean and Strict press
135 X 5,4,3,2,1
WOD
15 kcal row
95 X 15 X thrusters
15 kcal row
15 chest to bar pull-ups
2 rounds 14:37
Back is better so not pushing it and just doing some work to get blood flowing
Weight 197

Sat
Warm up stuff
5 rounds
400 meter run
20# MB X 20 wall balls
11 burpees
135 X 10 power cleans
10 pull-ups
34:53
Weight 197

The wife and I working on her stamina. She is going to do the Bridge series with me later this year.


Flying to Tulsa in 2 hours.

Wed
Walk 5 min
Run 1 hour
Walk 5 min