Adarq.org

Ran 30 minutes

Oh pressing warm up

Partner WOD
double grace
135lb cleans x 60
We did it in like 10:48
My buddies clean isn't near mine and I didn't want to do the majority of the work so he could get some work in too.

He then carried me on the next WOD lol

Black Friday WOD

Partner
200 box jumps
75 burpees
150 wallballs
100 snatch
50 pull ups

Umm I was doing 25 box jumps he was doing 50
My burpees were like 20 then 15
Wallballs were 25 a piece
Db snatch I was doing like a set of 40 then 30
Pull ups I did 15 lol
All kipping.  I did a set of 2 and definitely was too heavy, my lats feel shitty so I did singles.

My thyroid test came back
My levels are normal but some are low normal and some are high normal.

My ths or tsh levels are high.  The thyroid hormone stimulation or whatever.  I saw some levels for normal are .4 to 4.  This one says .25 to 4.2.  mine is at 4.3

Dietary changes.

Lean meats
No processed foods
Veggies
Fruit
Cottage cheese
Fish oil
Eggs

And no more artificial sweeteners which yaah I was a diet Pepsi monster lol

The treadmill is definitely fucked.  It was skipping and it won't incline

Yesterday I did like 6mph first half mile then 7 or so for the rest and did 1.45 in 13 minutes

Today I did 6mph for half mile then 7 for a quarter, 7.2 for a quarter 7.6 quarter and 8 for the last and literally went .05 faster.  Id assume I should be way faster which makes me think this thing is off

Ran 3 miles

Deadlift to 345x1 and 315 before that was like 5 reps

Cleans: no straps or belt just liquid chalk up to 235x1
New PR since like 2015 but that was with straps.
I feel confident and once I get my deadlift back comfortably to 400s or 500 I wonder if I can get a 300lb clean.

Either way the change in form has helped a lot.

Now db work with hammy curls

So I should say that this is all power cleans.  The 235 my body basically was forced to squat a bit to get it and it was ugly.  I tried 245 but that would have to be an actual clean.

Ran 4 miles
Went from 1 incline@5.5mph x 3 mins
Then same speed but increased the incline overtime from 1 to 4.5 for the first 3 miles then I did a 6mph 1 mile run at 1 incline for the last mile.

Cleans: 185x3
195x5x2
So I changed my form and it made a dramatic difference.  Normally I'd set up like a deadlift so elbows right align with my knees behind the bar.  Now I have my knees over the bar and shoulders slightly over.  Doing this made me feel like I was more centered when I got the bb to my hips.  Then instead of really exaggerating the hip and upperbody with the last part of the extension I stayed more upright which kept the bb closer to my body for the catch.

Anyway I did strain my back and neck earlier in the week that's why I haven't done anything and it's better now.  I'd really like to get into focusing on Oly lifting more though so I might look up a program and then keep the running the same and all that just more Oly lifts minus snatches.  If I had bumpers and a good gym to do then then I would but now I'd like a place where I can confidently dump the weight of need be.

After that I did some dead hangs for grip

Gym is now open on Sundays so I'll go every day.

I did the run and the first set of exercises

I finished the 2nd round of deadlifts and started getting a sick feeling again and first time I puked out the men's 1 a day pill and this time might have been the green tea haha

I still felt like I did a bit of work

Tomorrow no pills
I want to run, do back work and Oly lifting and finish the WOD.

Gotta move my equipment to the basement before we get real snow.

Also have an interview next week, so depending on the schedule if I get that job my workouts will be different and possibly just buy shit and workout in the basement.

 Tomorrow

Run 40 minutes on track or 30 minutes on the treadmill at an incline


front squat:
rd 1 135x5  rd 2 155 x 5   rd 3 165x5
Back squat:
135x10  rd 2 185x10  rd 3 225x10
Clean:
135x15  rd 2 145x15  rd 3 155x 15

OH press 
rd 1 95x20    rd 2 115 x 20  rd 3  135x20
deadlift 
185x25  rd 2 225x25  rd 3 255x25
push up x 30
wb x 35
 
this will be back to back i just want to do each group separate but I wont rest after the round of 3 after my first group

21-15-9
db snatch
oh squat

I think that will be good

Friday I walked and did legs
Today I ran for 20 minutes.  About 38 degrees out and got pretty cold haha

This coming week I wanna go balls out and fast for Thanksgiving.

40 min run

The treadmill is off.  I felt it skip a couple times in the beginning and I was at a 10 minute split pace.  By mile 2 it said almost 23 minutes.  It should be about .1 per minute but it was more like .7 or something.

So I just ran to 40 minutes and calling it 4 miles

Deadlift to 275x6 then 300x1 then 315x5
Only thing that failed was grip.

Then lat pulldowns seated and standing
Curls for girls
Hammy curls

Gonna see if the pool area is unlocked