T Nation

Strongest Guy on my Block 4


#1562


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


#1563

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


#1564

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


#1565

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


#1566

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


#1567


Run for my life
5.5 Miles
50 minutes


#1568

Sun Run In The Sun
5.5 Miles 49 min


#1569

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


#1570


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


#1571


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


#1572

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


#1573

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


#1574

Sat
5.5 mile run 48 min


#1575

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.


#1576

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


#1577

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


#1578

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


#1579

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


#1580

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


#1581

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