Adarq.org

new workout partner, hes super out of shape but he does the movements better than my last few

wallball throws
100
70
50
30
10

other person had to jump rope until the medball throws were done


did all of them unbroken

then just a quick round of snatches for a min then upright rows for a min

tomorrow is some back and oly lifts

Yesterday I did

Cleans- 190lbs off the floor, no straps
     - 10 minutes-2 reps- OTMEM

then a lot of basketball

today

Front squats- OTMEM 10 minutes- doubles
185
190
195
200
205
210
215
220
225
230
235

2 minute rest

Back squats- same thing
185- til minute 4
205
225
245
255
265
275

cable crunches and calf raises


I am taking phenelox by metabolic nutrition and 5 days in and i was at 271 and now im down to 266

lol  I was wondering if anyone was going to catch that.

Today

Bench- worked up to 315 for an easy single
drop to 135x62

3 rounds of push ups on different heights

med ball throw- 50-40-30-20-10

night time

Heavy lat pulldown, 3-4 sets of 10

speed pulls- same grip as i do for cleans- 225

some quick arm work

tomorrow i may get fancy enough and find a gym to go to but idk I might just do something at home, and friday will be a leg day again or something

Ill only have mon, tues, wed, friday to workout this week

Morning I might get to the gym before work, If I do then

1 mile run

then some wod

later

Front squat- maybe 5x3
225
230
235
240
245

These were all as far as i could go down, the 240 and 245 i did 3 singles to save my wrists, used a closer grip n it worked out a lot better.  I also have to fix my posture before the next squat workout, I think thats whats making me lift a lot less than I was
Cleans- 185x2x10 minutes OTMEM

The cleans went good, i did 2 reps instead of 3 but I didnt use straps and I went off the floor, which I never do.  Some of the reps went up a hell of a lot easier than I thought they would have.

Last WOD

Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Air squats-100 reps
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups

for the KB swings I used 45lbs, did 45 reps, break then 30 reps.

air squats, did 5 sets of 20 with 2 leg shakes inbetween

med ball throws broke it up into 2 sets

the run was shitty, my legs were fried, hardest half mile ive ever done

the fatman pull ups, idk i dont think im going to do them anymore, i cheat on them anyway most of the time cuz i find them pointless and just want to get them over with.

last week was all screwed up and i only remember what i did on saturday


but at some point i did 185x3 for cleans on the minute every minute for 10 minutes

but saturday I did

1. alternating minute rounds for 10 minutes of medball throws and jump rope

each round I got around 35-40 medball throws and 100-120 reps maybe of jump rope

2. 3-6-9-12-15-18
thrusters-65lbs
fat man pull ups

Ive been slacking on this kind of stuff so I only made it to round 18 of thrusters, very disappointed so gotta get my ass into gear

finished off with some ab work

tomorrow is legs

yeah I throw the straps on starting at 405, i can probably hold it without them but doing shrugs itll fall right out.


Today

afternoon

Front squats
1x3x230
1x3x260
290x1
High Box Front Squats
315x1
365x1(have videos on my phone and Ill see if i can upload them

Cleans-185x3 On the minute every minute for 10 minutes

200 air squats
20 jump ropes

20 jump ropes on the minute and do as many squats as possible in each minute until I hit 200


Tonight


Bench- worked up to 315 for an easy single
curls

db incline chest press/ 2 hand db extensions- 60 for the press, 30 for the extensions, about 30 reps each for 3 sets

machine extensions


then my chika workout partner came in 10 mins later

50-40-30-20-10
medball throws
jump rope until medball throws are finished

same deal but used
air squats
push ups


chest press machine and flys- 100 reps on each

done day


and this doesnt sound like much for shrugs since on the power bench when i worked out in auburn i was doing over 900 on it, granted its easier on a barbell but its probably 650 or more on a barbell

If I can get my chika workout partner to show up this morning if shes still not sleeping then Ill do.........hmmmm


21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

50-40-30-20 and 10 rep rounds of:
jump rope
medball throws

5 rounds

quarter mile run
bench
pull ups

Morning WOD
Front squats ATG- work up to 90% then use a high box


3 rounds, each exercise 1 min with 30 second break
push ups
squats
medball throws

jumping jacks-10 reps OTMEM
Burpees- complete 50 but only after the jump ropes so do it in the least amount of minutes as possible



for the front squats I went to 285 atg and idt I could have gotten any lower, but my posture is fucked up so its making the front squats a lot harder.

On the high box I worked up to 350- easy but didnt want to push it more.