Adarq.org

This morning

Modified Open workout 14.2

Cleans-75lbs
wallball shots- 20lb

so you have 3 minutes to complete 2 rounds of 10 cleans and 10 wallball shots, then you take the rest of the 3 minutes to rest
Next 3 minutes you raise the reps from 10 to 12, same deal and every 3 minutes you keep raising it by 2 reps until you cant finish the 2 rounds in a 3 minute time cap

the original workout is OH Squats and pullups, but I hate OH squats right now and i couldnt do 1 round of pull ups lol

I completed a round of 16 and did some of 18, i gave up after like 5 reps of cleans for round 18 my body was just absolutely shot

in 2 hours I will be doing a chest day

Morning WOD(did all of them back to back....well kinda, at some points i took a bit of a break cuz i was gasping for air)

Crossfit open 14.1- 10 min AMRAP- 5 rounds completed lmao
30 double unders
75lb snatchx15

Elizabeth- 21-15-9 of 100# Cleans and push ups(modified this wod)
Fran- 21-15-9 of 65# Thrusters and pull ups(fatman pull ups)
1km row


I stuck to my strategy and it worked out pretty well, but after the first 21 round of Fran, I had to take a 3 min break and the rest of fran just fucking killed me

in total took me 39:20 which is a start....lol I want to try to do this once a month just to test progress

shoulders

z press- worked up to 165 for a single
push press- worked up to 265lbs
21-15-9 side and front raise with 30s
seated db clean n press

then some rowing

Chest/arms

Bench- 5x5

225x5
235x5
245x5
255x5
265x5

push ups, idk how many rounds but i started with 10 on the floor, 10 on 1 notch on the squat rack, switched sides, same thing but the notch was higher

hex press- 4x10 going from 30s-50s dbs
db flyes- worked up to 50sx10
tricep pushdowns using a rope and vbar
curls
ab work

weight- idk 272

gonna up the cardio tomorrow, probably going to cut rest time by a bit to get a more cardio feeling like i used to

db shoulder press- 70x3x10

db side raise, front raise, OH press- 100 reps each with 20s
db upright rows
shoulder finishers that matus valent does
bb upright row

bicep curls
seated btn extensions
pushdowns etc etc

Bench- worked up to 335
incline press- 100x3x10
hex press- 2x60x10
incline flyes- idk 50sx10

arm work

CLeans- worked up to 3 sets of singles of 225lbs
some arm work, chest work, just odds n ends before legs tomorrow

Legs

squats- worked up to 390 raw
box- worked up to 430
front box squat- 315

db squats

then some arm work and yelled at the fat turd that works in the weight room