T Nation

Strongest Guy on my Block 4


#1522

Run Forrest Run
.25 walk
5.5 run
.25 walk
1 hour


#1523

Mon back home for a day
Warm Up stuff
Stength Sumo DL from 2" plates
135 X 10
225 X 5
315 X 3
365 X 1
WOD
60 Bar facing Burpees
135 X 12 full cleans
10:00 min


#1524

Tues
Warm up
Strength: Bench
135 X bunch
185 X bunch
225 X 2
245 X 1
255 X 1
245 X 5 X 1
Man my bench has dropped like a stone after not doing for months.
WOD 10 min AMRAP
5 strict pull-ups
15 push ups
200 meter run
5 rounds minus the run


#1525

Thurs
Warm up stuff
Strength
Back squat with 1 sec pause in the hole
EMOTM
225 X 5
5 sets
WOD
70 KBs X 50 ft rack carry
10 bird dogs
115 X 10 RDLs with pause
4 rounds 10 min


#1526

Fri
Warm up stuff
EMOTM X 5 min
1 Hang clean + 1 push jerk + 1 split jerk
165
WOD Grace
135 X 30 clean and jerks
3:00


#1527

Mon
Warm up stuff
Strength
High box back squat
135 X bunch
185 X 3
225 X 3
315 X 3
365 X 3
405 X 3
465 X 3 partner did 495 and I should have.
WOD 12 min cap
21,15,9
225 DL
20# wall balls
hand stand push ups
11:50


#1528

Tues
Warm up stuff
1a
strict chest to bar chin ups X 5
1b
One arm DB bench press X 8
50, 65, 80, 80
4 rounds
WOD
Tabata 40” work 20” rest X 20 min
Min 1 Snatch 53 kB 20” each arm (12)
Min 2 Goblet Squats 53 kB (10)
Min 3 Bent over rows 135 (10)
Min 4 SDHP 53 kB (16)
Min 5 60” of jump ropes (80 X 3 last one 100)
Total reps 628


#1529

Thurs
Warm up stuff
Strength
Back squat with 1 sec pause in hole
4 reps every 60 seconds X 5 rounds
245
WOD
185 X 4 squat cleans
80 jump ropes
4 rounds + 3 cleans
7 min


#1530

Fri
Warm up stuff
Strength
185 X 5 X close grips bench
30 sec rest
Orange band pull downs X 10
30 sec rest
5 rounds
WOD 20 min AMRAP
115 X 10 push press
55 kB X 10 kB Swings
24” X 10 box jumps
10 rounds


#1531


#1532

image
Treadmill
.25 walk
5.75 run
.25 walk


#1533

Wed
Warm up stuff
Gymnastic movements
L Sit holds X 10 sec
30 sec rest
Ring holds X 10 sec
30 sec rest
10 alt pistols
30 sec rest
3 rounds
WOD 25 min AMRAP
80 DB X 50 yard suitcase carry
60 sec rest
50 DB X 20 Alt step ups to 20” box
60 sec rest
50 DB X 10 double bent over rows
60 sec rest
4 rounds


#1534

Thurs
Warm up stuff
Strength
Wide stance box squats 16” box
275 X 3
Every 60 seconds
8 rounds
WOD
15 Min AMRAP
115 X 5 power Snatch
10 toes to bar
20#MB X 15 wall balls
5 rounds


#1535

Mon
Sore been a long weekend
Warm up stuff
Clean and Jerk
135 X bunch
155 X 2
165 X 2
185 X 1
205 X 1
225 X 1 missed
Back squat
225 X 2 X 5
245 X 3
275 X 3
315 X 2
365 X 1
365 X 1

Did the CrossFit Level 1 coaches class this weekend and honestly was surprised. Good foundation of solid coaching on form and technique. I am extremely sore from the all weekend perfect form work.


#1536

Dallas trip Tues
TM .5 miles walking
5.5 running
.25 walk
1 hour


#1537

Wed
Running, running, running
Walk .5 miles
4.5 mile run
.25 walk

Now off to the job site and teach CPR.


#1538


Thurs
.5 walk
4.5 run
.25 walk
1 hour


#1539


Baton Rouge Treadmill
.5 mile walk
5 mile run
.25 mile run
57 min


#1540

Monday Memorial Day
Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
58 min


#1541


Wed work outs still was very sore from Murph. I skipped Tues