Strongest Guy on my Block 4

Bigger Stronger Leaner Over 35 Lifter
1502

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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.

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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