T Nation

Strongest Guy on my Block 4


#1663

Thurs
Strength
Orange band DL
EMOTM X 8 min
255 X 2
WOD
400 min run
As many reps as possible
135 bear complex (full clean, push press, back squat and back press =1 rep)
20 reps
7 min


#1664

Fri

Body is beat up today
Strength
Max rep strict pull-ups = 8
Max rep strict chin ups = 8


#1665

Mon
Warm up stuff
Strength
Full clean 1 RM
135 X bunch
155, 165, 185, 205, 215, 225
WOD 4 rounds for time
70 KB X 15 KB swings
60 jump ropes
70 KB X 15 Goblet squats
69 jump ropes
8:50


#1666

Tues
Warm up stuff


#1667

Wed
Warm up stuff
WOD
Every 4 min X 4 sets
400 meter run
95 X 12 X BB front Rack 20” box step ups
Rest remaining time
Every 4 min X 4 sets
21 kcal row
45 plate X 15 ground to overhead
Rest remaining time
4 min As many reps as possible
55 KB in front Rack position
In place marching
160 reps


#1668

Thurs

Warm up stuff

Strength

Full clean every 90 sec X 8

175 X 2

WOD 12 min cap

20 MB X 50 wall balls

40 lateral bar over burpees

275 X 30 DL

Remaining time as many wall balls as possible =13


#1669

Fri
Warm up stuff
Strength
Close grip bench
135 X bunch
165 X 3
185 X 1
205 X 1
225 X 1
245 X 1
255 X 1
185 X 10
WOD
For time 10 rounds
5 strict chin ups
200 foot sprint
8:17


#1670

Mon

Sucked to get up. Stayed up watching Dallas pull one out their ass last night.
WOD
Hero WOD for Veterans Day
115 X 25 Thrusters
50 X 24” box jumps
115 X 75 DL
2000 meter row
115 X 75 DL
50 X 25” box jumps
115 X 25 Thrusters
34:40


#1671

Tues
Warm up stuff
Strength
Max push ups 60 sec = 35
Super set
80 DB X 6 Bench Press
45 sec rest
55 KB X 10 each arm bent over row
45 sec rest
5 rounds
WOD AMRAP
40 DB X 50 foot waiter carry Right arm
25 plate X 20 Russian twists
40 DB X 50 foot waiter carry Left arm
25 DBs X 10 hammer curls
6.5 rounds 10 min


#1672

Wed
Warm up stuff
WOD
10 min AMRAP
115 X 20 Push press
10 lateral burpees over bar
250 meter row
3 rounds
2 min rest
10 min AMRAP
115 X 20 hang power cleans
10 burpee pull-ups
250 meter row
2 rounds plus 10 power cleans


#1673

Thurs
Warm up stuff
Strength
EMOTM X 3 min
185 X 2 full cleans
EMOTM X 3
205 X 1 full clean
WOD partner one works one rests. Work split in half
200 meter X 200 lb sled push
200 meters X 80 DB farmers carry
AMRAP =2 + 50 meter farmers carry


#1674

Fri


#1675

Sat work


#1676

Mon
image image


#1677

Tues
image image


#1678

Friday


#1679


#1680

Mon
Warm up stuff
WOD 30 rounds for time
20 MB X 5 wall balls
3 hand stand push ups
185 X 1 power clean
34:30


#1681

Wed


#1682

Thurs.

Oly lifting.

Hang Power clean + Hang squat clean.

135, 155, 165, 185, 195.

RDL’s.

225 X 3 X 8.

Back squat 1 sec pause X 3 reps.

225, 255, 275, 295, 315.