T Nation

Strongest Guy on my Block 4


#1482

Fri
Open started
Warm up stuff
WOD 18.1
20 min AMRAP
8 toes to bar
50 dB X 10 Hang clean and Jerk (5 each arm)
14 cal row
7 rounds + 9 cal row= 251 reps total


#1483


Finally get a break from cold and rain to run.


#1484

I’m a couple hundred miles north of you, and the weather has been shit here!


#1485

Yea man been a real wet winter. Gets old running on a treadmill.


#1486

Mon
Warm up stuff
Strength
Front squat 1 + 1/4
135 X bunch
185 X 3
205 X 3
225 X 3
245 X 3
275 X 3
WOD
4 rounds for time
70 KB X 15 KB swings
50 jump ropes
70 KB X 15 Goblet Squats
50 jump ropes
10:13


#1487

Tues treadmill in Ponca City
5.5 Miles


#1488


Thurs run now off to Corpus


#1489

Sat
18.2
50 DBs X 1 squat
1 bar facing burpee
50 DBs X 2 squat
2 bar facing burpee
50 DBs X 3 squat
3 bar facing burpee
50 DBs X 4 squat
4 bar facing burpee
50 DBs X 5 squat
5 bar facing burpee
50 DBs X 6 squat
6 bar facing burpee
50 DBs X 7 squat
7 bar facing burpee
50 DBs X 8 squat
8 bar facing burpee
50 DBs X 9 squat
9 bar facing burpee
50 DBs X 10 squat
10 bar facing burpee
9:01 min
Remaining time until 12 min cap
1 Rep max Clean
205 missed 215
The first 9 min workout killed my legs.


#1490

Mon
Warm up stuff
Strength
DL
135 X bunch
225 X bunch
275 X 3
Every 60 sec for 6 sets
315 X 3
WOD
5 rounds for time
100 jump ropes
55 KB X 20 kB Swings
24” burpees box jumps
17:24


#1491


Slower run today. Tired and it was 50 degrees and I took off in just shorts and T-shirt.


#1492

Thurs
Warm up stuff
Strength
EMOTM 4 min
Wide stance box squats 16”
225
Wide stance box squats 16”
365 X 3 X 2
WOD
4 rounds for time
95 X 8 Hang cleans
95 X 8 front squats
95 X 8 push press
95 X 8 back squats
95 X 8 good mornings
95 X 8 upright row
All without putting bar down
Then 2 min rest between rounds
11:08


#1493


#1494

Mon
Warm up stuff
Strength
OHS
95 X bunch
EMOTM X 6 min
135 X 3
WOD 3 RFT
135 X 10 power cleans
53 KBs X 20 Over Head walking lunges
8:20
Extra credit
Planks
4 rounds
10 sec L
10 sec Middle
10 sec R
Rest 30 sec


#1495

Tues
Warm up stuff
3 rounds
3 strict pull ups
6 push ups
9 air squats
90 sec rest
WOD
Cindy 20 min AMRAP
5 pull ups
10 push ups
15 air squats
16 rounds plus 10 push ups


#1496

Wed worked from home and ran.
Watch didn’t track for some reason
5.25 miles around 50 min.


#1497

Thurs
Warm up stuff
Strength
Back wide stance speed box squats
8 sets with set every 60 seconds
225 X 3
WOD
Partner WOD with Wifey
24” X 40 box jumps
50 dB X 40 renegade rows
40 cal row
100 ft suitcase carry 80 DB L & R
24” X 30 box jumps
50 dB X 30 renegade rows
30 cal row
100 ft suitcase carry 80 DB L & R
24” X 20 box jumps
50 dB X 20 renegade rows
20 cal row
100 ft suitcase carry 80 DB L & R
24” X 10 box jumps
50 dB X 10 renegade rows
2 cal row
20 min


#1498

Sat
18.4 WOD
135 X 21 DL
21 X hand release push ups
135 X 15 DL
15 X hand release push ups
135 X 9 DL
9 X hand release push ups
185 X 21 DL
50 ft bear crawl
185 X 15 DL
50 ft bear crawl
185 X 9 DL
50 ft bear crawl
6:50 min


#1499

In Rescue School at Texas A&M the #1 Rescue school in the country this week.
TM
.5 walk
5.5 run
.5 walk
1 hour


#1500

Tues
I was going to go to the CF box My wife and I went to last year. However, they only do 5 am class on M,W,F :confused:
TM
.25 walk
5.5 run
.25 walk
An hour of my life drained away.


#1501


Wed
Took it easier today since I will be outside doing man stuff all day.
.75 walk on TM
3.5 run
.75 walk
Missing my family today.