T Nation

Strongest Guy on my Block 4


#1502

image
New gym bag for Matty :stuck_out_tongue_winking_eye:
Last day of Rescue school.
TM .25 walk
5.5 run
.25 walk
Ready to be home for a few days.


#1503

18.5
Warm up stuff
100 X 3 thrusters
3 chest to bar pull-ups
100 X 6 thrusters
6 chest to bar pull-ups
100 X 9 thrusters
9 chest to bar pull-ups
100 X 12 thrusters
12 chest to bar pull-ups
100 X 15 thrusters
8 chest to bar pull-ups
7 min


#1504

Mon
Warm up stuff
Back squat
135 X 2 X bunch
185 X 2
225 X 2
275 X 2
315 X 3 X 2
WOD for time
135 X 45 DL
135 X 30 Hang cleans
135 X 15 full cleans
6:22


#1505

Tuesday
Crossfit Mettle & Honor in Joliet Illinois
warm up stuff
Worked on Pistols for 10 min
WOD for time
20 MB X 25 Wall balls
50 stick abmat sit-ups
275 X 10 DL
20 MB X 20 Wall balls
40 Stick abmat sit-ups
275 X 8 DL
20 MB X 15 Wall balls
30 Stick abmat sit-ups
275 X 6 DL
20 MB X 10 Wall balls
20 Stick abmat sit-ups
275 X 4 DL
20 MB X 5 Wall balls
10 Stick abmat sit-ups
275 X 2 DL
20:30


#1506

Wed
Crossfit Beloit :slight_smile:
Warm up
Front squat
135 X bunch
185 X 4
205 X 2
225 X 2
Back is not feeling my best so shut it down.
WOD
For time, each round done unbroken.
85 X 9 MP
85 X 8 front squat
85 X 7 DL
5 rounds 5:02
Nice easy and light work out. After yesterday’s I need something easy and just get blood flowing. Have to drive back to Chicago to catch a 12 pm flight.


#1507

Back at Texas A&M TEEX disaster city this week for High Angle rescue class. I get to play in the air this week.

TM .25 walk
5.5 run
.25 walk


#1508

Another day in Paradise…
TM .25 walk
5.5 run
.25 walk
About an hour.
Dieting sucks.


#1509

Thurs
Crossfit Aggieland
Warm up stuff
Push press
135 bunch
185 X 3 X 4
Bench
135 bunch
185 X 2 X 3
205 X 4 X 3
WOD
10 pull-ups
10 hand release push ups
24” X 10 box jumps
5 rounds plus 10 pull-ups
10 min
Did my first repel yesterday.


#1510

Mon
Back home for a bit, still fighting back issues.
Warm up stuff
Strength
Zercher box squats
135 X Bunch
185 X bunch
225 X 3
275 X 1
WOD
7 min
400 meter run
Remainder of time max reps
135 X bear complex (full clean + thruster + Back squat + back thruster)
Got 18


#1511

Tues
Warm up stuff
Strength gymnastic stuff
Weighted close grip chin ups
35 plate X 5 X 3
Weighted dips
35 plate X 5 X 4
Supersetted above with 60 sec rest between sets
WOD
4 rounds
100 jump ropes
30 walking BW lunges
35 DB X 20 renegade rows
35 DB X 10 MP’s
90 sec rest
13:30


#1512

Fri
Warm up stuff
Strength
Close grip bench
185 X 3 X 3 sets every 60 sec
205 X 3 X 3 sets every 2 min
WOD
20 min EMOTM
Min 1,6,11,16
30 KBs bottoms up 50 ft carry
Min 2,7,12,17
55 kB X 15 swings
Min 3,8,13,18
50 jump ropes
Min 4,9,14,19
Hanging leg raises X 30
Min 5,10,15,20
45 plate ground to over head X 15


#1513

Thurs
Warm up stuff
Strength
Front squat
225 X 3 every 60 sec X 3 sets
Wide sumo DL
275 X 3 every 60 sec X 3 sets
WOD
400 meter run
225 X 30 DL
30 lateral over bar burpees
7:00


#1514

Mon
Warm Up Stuff
Strength
Snatch 1, 10 sec pause, 1, 10 sec pause, 1
75, 85, 95, 105, 115, 125, 135
WOD
Isabel
135 X 30 Power Snatch
3:44


#1515

Tues
Warm up stuff
Strength
80 DBs X 8 floor press
30 sec rest
50 DBs X 10 Bent over rows
30 sec rest
Orange band pull downs X 15
30 sec rest
4 sets
WOD AMRAP 18 min
With a partner one works other rests
250 row
10 burpees
8 rounds total


#1516

Wed
Warm up stuff
Worked on pull ups for 10 min
WOD 25 min cap
800 meter run
50 pull-ups
50 air squats
300 jump ropes
50 air squats
50 dB X 50 renegade rows
800 meter run
20:48


#1517

Thurs
Warm up stuff
Strength Back squat
205 X 4 X 5 sets every 60 sec
Then
225 X 2
275 X 2
315 X 2
First time I could put a load on my back without pain. So I just kept it light and didn’t push it.
WOD
20 sec max full clean then 2 min rest
4 rounds
5,5,5,7


#1518

Fri
Warm up stuff
Strict chin ups
8 X 3
Strict hand stand push ups
4 X 5
Super set
95 X 10 curl grip bent over rows
30 sec rest
55 kB X 10 front holding shrugs
X 10 side holding shrugs
X 10 Back holding shrugs
30 sec rest
3 sets
Hollow holds 10 sec
20 sec rest
8 sets
Finisher 5 min
53 kB X waiter carry alternating arms
300 meters


#1519

Sat WOD
Warm up stuff
70 KB X Sumo DL HP 45 sec work (15)
15 sec transition
24” X box jumps X 45 sec work (12)
15 sec transition
50 dB X push press X 45 sec (15)
15 sec transition
Cal row X 45 sec work (12)
15 sec transition
45 sec rest
15 sec transition
20 MB X wall balls X 45 sec work (12)
15 sec transition
Three rounds


#1520

Mon
In Atlanta for work this week.
Treadmill work
.25 mile walk
5.5 run
.25 mile walk


#1521

Tues
.25 walk
5.5 run
.25 walk
#treadmillforlife