T Nation

Strongest Guy on my Block 4


#1462

Thurs 20 degrees in the gym
Warm up stuff (no warmth)
Sumo DL
EMOTM X 6 min
295 X 2
EMOTM X 3 min
315 X 2
WOD
EMOTM X 10
135 X 5 power Snatch
I modified cause I just could not get my shoulder and back warm.


#1463


At least today was 34 degrees to run in.


#1464

Sat
Warm up stuff
WOD
35 min rotation
Station 1
45 sec 20 MB X clean (15 per round)
15 sec rest
Station 2
45 sec 35 DBs walking lunges (16 per round)
15 sec rest
Station 3
45 sec Plank with 45 plate on back
15 sec rest
Station 4
45 sec 70 KB swings (15 per round)
15 sec rest
Station 5
45 sec 65 DB Goblet Squats (10 per round)
15 sec rest
Station 6 rest
1 min rest
Station 7
45 sec pull ups (10 per round)
15 sec rest
5 rounds = 35 min


#1465

Warm up stuff
Strength
Cluster (full clean plus a thruster)
135 X bunch
155 X 1
185 X 1
205 X 1
215 X 1
235 X 1
WOD
21/15/9
95 X thrusters
Pull-ups
4:46


#1466

image
5 miles on TM out of town.


#1467


Partner work with the wife.


#1468

Fri
Warm up stuff
Sumo DL
EMOTM X 5 min
315 X 2
EMOTM X 4 min
345 X 1
last min did 4 reps
WOD
135 X 50 DL
25 bar facing burpees
2 min rest
135 X 40 Front Squat
20 bar facing burpees
2 min rest
135 X 30 Hanging Power Cleans
15 bar facing burpees
17:40


#1469

Mon
Warm up stuff
Strength
Overhead Squat from the rack
135 X 3 X 3
155 X 3
165 X 3
185 X 3
WOD AMRAP
10 min
225 X 10 DL
20 MB X 10 wall balls
7 rounds


#1470

Tues
Warm up stuff
WOD
55 KB X 50 KB swings
50 walking lunges
50 sit ups
100 jump ropes
60 sec rest
55 kB X 40 KB swings
40 walking lunges
40 sit ups
80 jump ropes
60 sec rest
55 KB X 30 KB swings
30 walking lunges
30 sit ups
60 jump ropes
60 sec rest
55 KB X 20 KB swings
20 walking lunges
20 sit ups
40 jump ropes
60 sec rest
55 KB X 10 KB swings
10 walking lunges
10 sit ups
20 jump ropes
All unbroken 23:25


#1471

Wed
Warm up stuff
Strength
80 DBs X 8 bench press
60 sec rest
Orange band tricep push downs X 15
60 sec rest
4 sets
WOD
15 min AMRAP
21 kcal row
115 X 15 hang power cleans
115 X 12 push press
9 burpees box jumps
3 rounds


#1472

Fri
Warm up stuff
Strength
Front box squat 16” box
135 X bunch
225 X 9 X 3
WOD
21 chest to bar pull-ups
155 X 9 squat clean
15 chest to bar pull-ups
155 X 7 squat clean
9 chest to bar pull-ups
155 X 5 squat clean
6:42


#1473

Mon
Warm up stuff
Strength power clean singles
135 X bunch
155, 175, 185, 205, 225
WOD EMOTM
Min 1
135 X 3 power clean
135 X 3 front squat
135 X 3 push press
Min 2
135 X 3 power clean
135 X 3 front squat
135 X 3 push press
Min 3
135 X 3 power clean
135 X 3 front squat
135 X 3 push press
Min 4
155 X 3 power clean
155 X 3 front squat
155 X 3 push press
Min 5
155 X 3 power clean
155 X 3 front squat
155 X 3 push press
Min 6
155 X 3 power clean
155 X 3 front squat
155 X 3 push press
Min 7
185 X 3 power clean
185 X 3 front squat
185 X 3 push press
Min 8
185 X 3 power clean
185 X 3 front squat
185 X 3 push press
Min 9
185 X 3 power clean
185 X 3 front squat
185 X 3 push press
All unbroken


#1474

Tues
Warm up stuff
WOD partner one works one rests with Maya
100 cal row
100 lunges
100 hollow rocks
200 meter bear crawl
80 cal row
80 lunges
80 hollow rocks
200 meter bear crawl
60 cal row
60 lunges
60 hollow rocks
200 meter bear crawl
40 cal row
35 min


#1475

Thurs
Warm up stuff
Gym work
5 toes to bar
15 sec hand stand hold
10 rounds
WOD
18 min AMRAP
400 meter run
20 air squats
50 DB X 16 Hang snatch
24” X 10 box jump over
4 rounds plus 400 run


#1476


Fri
Warm ups stuff
Strength Front squat
WOD
Karen
20 MB X 150 wall balls
7:23


#1477

Thurs back from Mini-Vaca
Warm up stuff
Strength
Farmers carry for distance
5 min
70 KB’s X 400 meters
Rest 2 min
Bilateral Rack carry for distance
5 min
55 KB’s X 250 meters

WOD
5 min
500 meter row
Remainder of time AMRAP
35 DBs X 20 renegade rows
10 hollow rocks
3 rounds
Rest two minutes

5 min
500 meter row
Remainder of time AMRAP
35 DBs X 20 renegade rows
10 hollow rocks
2 rounds
Rest two minutes

5 min
500 meter row
Remainder of time AMRAP
35 DBs X 20 renegade rows
10 hollow rocks
2 rounds


#1478

Fri
Warm up stuff
Strength
Front low box squat
Every minute X 8 min
255 X 3
WOD 12 min
20 MB X 50 wall balls
40 bar over burpees
275 X 30 DL
Remaining time AMRAP
Wall balls X 10


#1479

Sat
Warm up stuff
WOD partner of 3
20 Mins
One person works
One person holds a 70 KB
One person rests
150 air squats
100 DB push press (I used 50’s)
50 DB thrusters dame 50’s
Remaining time
Row for meters =2900


#1480

Mon
Warm up stuff
Strength Sumo DL
135 X bunch
225 X bunch
275 X 1
315 X 1
365 X 1
405 X 1
WOD
8 min cap: every rep from the floor
135 X 15 cluster (full clean + thruster)
24” burpees box jump X 15
135 X 12 cluster (full clean + thruster)
24” burpees box jump X 12

Was not feeling it today only had 4 hours of sleep but I did what I could.


#1481

Tues
Warm up stuff
Strength
Hang power snatch 1 + Hang snatch 1
95 x 5 rounds
WOD
5 rounds
500 meter row
15 air squats
75 X 15 power Snatch
90 sec rest
24:20