T Nation

Strongest Guy on my Block 4


#1603

Mon
Warm up stuff
DL Rack pull below knee
135 X bunch
225 X bunch
275 X 1
295, 315, 335, 365, 395, 405 X 1
WOD for time
155 X 15 PC
155 X 15 front squat
155 X 10 PC
155 X 10 Front Squat
155 X 5 PC
155 X 5 front squat
4:55


#1604

Tues
Warm up stuff
Strength Jerk
185 X 3
Every 90 sec X 6 rounds
WOD 24 min cap
500 meter row
25 sit-ups
55 KB X 30 kB Swings
2:00 min rest
4 rounds 24 min


#1605

Running

5.5 Miles

44 minutes


#1606

Fri

Warm up stuff

Strength

Fat man pull-ups X 9

7 dips

5 wide grip strict pull-ups

2 min rest

4 rounds

WOD

8 min AMRAP

5 strict pull-ups

30 push-ups

120 jump ropes

3 rounds

2 min rest

8 min AMRAP

5 strict pull-ups

20 air squats

200 meter run

3 rounds plus 5 pull-ups


#1607

Running day
5.5 Miles
47 min

Then walked dog for 30 min.


#1608

What a cutie!


#1609

Mon
Warm up stuff
Strength Front squat
135 X bunch
185 X bunch
205, 225, 245, 275, 295, 315, 335 X 1

WOD for time
135 X 21 Power cleans
21 bar facing burpees
135 X 15 power cleans
15 bar facing burpees
135 X 9 Power cleans
9 bar facing burpees
8:28


#1610

Yes that is my Thunder Butt.
She has a lot of gas


#1611

Tues running on TM in West Texas
.25 walk
5 mile run
.25 walk
50 min

Wed running again in West Texas
.25 walk
5 mile run
.25 walk
50 min


#1612

Running on treadmill in Corpus Christi
.25 walk
5 mile run
.25 walk

This is the shirt I bought for our fantasy league loser. Loser has to wear and post pictures on FB


#1613

is there anybody there that feel the vibration, who shows me the way to my love?


#1614

Tues

Warm up stuff
WOD
12 toes to bar
12 burpees
400 meter row
60 sec rest
5 rounds
22 min got everything done but the last 400

Accessory work
1a) 55 KB one arm row X 8
30 sec rest
1b) 30 DBs rolling triceps ext X 10
30 sec reat
4 rounds


#1615


Mon
Warm up stuff
Strength DL
135 X bunch
225 X 5
275 X 5
315 X 5
345 X 5

WOD
115 X 30 power Snatch
115 X 30 overhead squat
115 X 10 Thrusters
7:45
I cut the last 20 Thrusters right wrist was killing me.
5 hours sat to almost finish the right arm.


#1616

Slowly raises hand with confused look on his face.


#1617

Niice!


#1618


Wed
Warm up stuff
WOD
AMRAP 23 min with partner one work split
500 meter row
53 KB’s front rack 100 ft carry
100 ft bear crawl
7 rounds

Wall sit competition
1 min and I quit knee and ankle didn’t care for this.

This is the logo we designed for our Bible discussion WOD for the Sat. Launching the monthly fellowship that Maya and I will be leading. We are excited and nervous.


#1619

Thanks. I have wanted sleeves for a long time. Finally at a place in life as an empty Nestor and have a little money.


#1620

Ink is looking awesome!!

who is the old guy tho?


#1621

Bob from accounting


#1622

Thurs

Warm up stuff
Strength
315 X 2 X 18” box back squat
Every 60 sec X 8
275 X 3 X sumo DL
Every 60 sec X 4

WOD
AMRAP 7 min
185 X 4 squat cleans
80 jump ropes
4 rounds plus 4 cleans