Adarq.org

cant remember the week but today

got my new nanos in so did some stuff with them

I CAN FINALLY DO A FULL CLEAN!!!

Did a lot of warm ups with cleans and snatches with my 10lb bumper plates

Worked up to 185 for the Clean(with squat catch)
tried 195, coulda easily power cleaned it but I caught it and i didnt catch it far back enough and i dumped it in front

snatch- idk I think i did 155

some Front squatsx2 for speed, worked up to 205

Mile run

ab work

tomorrow morning BW stuff, cardio and stretching

Wore my 20lb weight vest this morning and not feeling so shitty so getting back into going "heavy" on everything

front squats- worked up to 240lbs
back squat- worked up to 300
Lunges- 100lb front rack, 2 trips down, felt my hamstring twinge a bit so stopped legs

db sit ups
cable crunchs
walking twists


20 minute metcon

10 min was 10 wallball shots and 3 burpees
10 min of 3 burpees and 10 push ups

later dun dun dun

Cleans- heavy
leg curls- heavy
more core work
maybe dumbbell squats

someother metcon

basically Im going to find a yoga class

Just bought 10lb bumper plates to practice with, I have to start learning to do full cleans and not just power cleans, plus itll help me with practicing full snatches from the ground too.  I've been getting fairly good at them considering I have the mobility of a piece of wood

This morning was some back

bent over 2 handed db rows
curls
lat pulldown
db deadlifts
idk nothing special


went back at 3

OH Squat- just worked on mobility for awhile then worked up to 145, not bad
snatch (with squat catch)  just went light, i think just had quarters on each side
Cleans- went up to 200 then continued with deadlifts
deadlift- just kept adding quaters on, i think I went to 345
         -  my back was sore as shit and idk I think I have to go back to the basics n work on my lower back again since my deadlift form is shit
then did some bent over rows
did some more OH squats for mobility work

KB swings

idk decent day

gotta go back n train a client  so maybe ill do a stupid WOD with him
I'm thinking about

Jump ropex25
Burpeesx3

Hmm 10 minutes

Still sick but since i havent done shit in over a week, my leg workout this morning has to be split up since I cramped up easy as fuck

After my noodle, broccoli and alfredo sauce steamer bag thing(the value size so its like 1.5x bigger than the normal ones) I weighed in this morning at 256


Front squats- 3 reps OTMEM 10 minutes
Cable Crunches
Half mile walk with 20lb med ball


later on I'll do lunges and shit

Yeah i started my new position today so i had to go in at 5am again instead of idk whenever I want to haha

So after I wrote that i passed out until 530, got ready and went to the gym at 6 and had to train a client at 630


So I did a 20 something minute wod

100 jump rope
20 medball throws(20lbs)
5 burpees


Im sick or allergies or something so it made it really hard to breathe, especially with the hot ass pool room.


That WOD since im not working on friday, ill do it then so i can get some goooood ass sleep.

Friday I did Jackie n felt like I was gonna puke so I puked. haha. my buddy wants to do a insanity vs cf 60 day challenge.  chances are he wont do more than 3days a week since he has no willpower.  but its a nice challenge. n give me motivation to go hard

It took awhile and a lot harder than I thought haha, I used the treadmill since we cant have anything out on the track since they think it will fall on someone down below on the court.

I used about 6-7mph and I underestimated it so I havent done my shoulder work yet haha, they were burning and probably one of the hardest and most uncomfortable thing I've done.

Time wise I'm not sure, the burpees took the longest though.