Strongest Guy on my Block 4

Derek542 · June 27, 2018, 1:53pm

Treadmill running in Ponca City Oklahoma
.25 mile walk
5.5 mile run
.25 mile walk

Derek542 · June 27, 2018, 1:54pm

Tues did 38 mins on assault bike. Tried to run but two huge Dobermans decided to “walk” me back to my house. Lol

Derek542 · June 29, 2018, 11:29am

Wed
.25 walk
5.5 run
.25 walk
1 hour on TM

Derek542 · June 29, 2018, 11:30am

Fri
Warm up stuff
EMOM 10 min
Odd minutes
135 X 3 Hang power Snatch
Even minutes
10 hollow rocks
WOD 20 min AMRAP
Supposed to be with a partner I went solo
75 X 12 power Snatch
9 lateral over bat burpees
55 KB in rack 70 KB in farmers carry X 50 meters switch arms at 25 meters
5 rounds and rested 2 min between rounds

Derek542 · June 29, 2018, 11:30am

Thurs
Warm up stuff
Strength
Sumo DL against bands
225 X 3
Every 60 seconds X 9 rounds
WOD Karen
20 MB X 150 wall balls
9:39

Derek542 · June 30, 2018, 2:46pm

Run for my life
5.5 Miles
50 minutes

Derek542 · July 1, 2018, 2:02pm

Sun Run In The Sun
5.5 Miles 49 min

Derek542 · July 2, 2018, 11:32am

Mon
Warm ups stuff
OHS
Could not get my shoulder to loosen up to get in position. So just did mobility work on the shoulders.
WOD AMRAP 10 min
225 X 10 DL
20 MB X 20 wall balls
5 rounds

Derek542 · July 4, 2018, 11:35am

Forgot yesterday’s workout
Warm up stuff
Strength close grip bench
135 X 5
60 sec rest
55 KB X 10 each arm X one arm row
185 X 5
60 sec rest
55 KB X 10 each arm X one arm row
195 X 5
60 sec rest
55 KB X 10 each arm X one arm row
205 X 5
60 sec rest
55 KB X 10 each arm X one arm row
215 X 5
60 sec rest
55 KB X 10 each arm X one arm row

Derek542 · July 4, 2018, 11:36am

No clue why I got up at 4 am to do this.

Derek542 · July 5, 2018, 12:40pm

Thurs
Warm up stuff
Strength
Sumo DL against bands
Every 60 sec X 9 min
255 X 3
Then every 60 sec X 3 min
55 KB X 5 jumping squats
WOD
215 sled push (High then low bar) X 100ft
80 DB X farmers carries 100ft
10 sec L sit
2 min rest
6 rounds in 20 min cap

Derek542 · July 6, 2018, 12:25pm

Fri
Warm up stuff
Strength
135 X Hang power Snatch X 3
Every 90 sec X 4 rounds
WOD
1000 meter row
135 X 21 bench press
2 min rest
750 meter row
185 X 15 bench press
2 min rest
500 meter row
195 X 9 bench press
19 min

Derek542 · July 8, 2018, 3:39pm

Sat
5.5 mile run 48 min

Derek542 · July 9, 2018, 1:54pm

Mon
Warm up stuff
Strength Power Clean
135 X Bunch
155, 165, 185, 205, 215 and missed 225
WOD
EMOTM
Min 1-3
135 X 3 Power Cleans
135 X 3 Front Squat
135 X 3 Push Press
Min 4-6
155 X 3 Power Cleans
155 X 3 Front Squat
155 X 3 Push Press
Min 7-9
185 X 3 Power Cleans
185 X 3 Front Squats
I quit, back was getting tight and decided to fight another day.

Derek542 · July 10, 2018, 11:38am

Tues
Warm up stuff
Strength MP
135 X bunch
155 X 3
165 X 1
185 X 1
195 X 1
Missed 205
WOD
Under 5 min
400 meter run
12 chest to bar pull-ups
20 hand release push ups
Rest remaining 5 min cap
Do 5 times

Derek542 · July 11, 2018, 11:19am

Wed
Warm up stuff
WOD for time
55 KB X 50 KB swings
50 BW walking lunges
50 sit-ups
100 jump ropes
60 sec rest
55 KB X 40 KB swings
40BW walking lunges
40 sit-ups
80 jump ropes
60 sec rest
55 KB X 30 KB swings
30 BW walking lunges
30 sit-ups
60 jump ropes
60 sec rest
55 KB X 20 KB swings
20 BW walking lunges
20 sit-ups
40 jump ropes
60 sec rest
55 KB X 10 KB swings
10 BW walking lunges
10 sit-ups
20 jump ropes
24:53

Derek542 · July 12, 2018, 11:12am

Thurs
Warm up stuff
Strength
Sumo DL against bands
255 X 2
Every 60 sec X 10
WOD
20 MB X 50 wall balls
40 lateral over bar burpees
275 X 30 DL
12 min

Derek542 · July 13, 2018, 11:26am

Fri
Warm up stuff
WOD 18.1 AMRAP 20 min
8 hanging leg raises
50 DB X 10 Hang clean and Jerk
14 kcal Row
9 rounds plus 4 hanging leg raises
292 reps total

Derek542 · July 14, 2018, 4:17pm

Didn’t plan to work out today. But our friend in Austin wanted me to motivate her.

Derek542 · July 16, 2018, 11:14am

Mon
Warm up stuff
Back squat
135 X bunch
185 X 5
225 X 5
275 X 5
295 X 5
315 X 5
WOD for time
155 X 45 DL
155 X 30 Hang power cleans
155 X 15 full squat cleans
9:55