Adarq.org

deadlift shrugs- worked up to 365
cleans-155x5x OTMEM for 10 Minutes
circuit

Lat pulldown until other person finished 30 push ups
lat pulldown........30 squats
lat pulldown........30 bent over rows (dbs)
lat pulldown........30 db upright rows
lat pulldown........30 KB swings

Today i did
2-4-6-8

snatch-135
upright row-95
push ups
bent over row-135

4 rounds



3 rounds

side db raise-25lbs- roughly 30 reps each and 30 reps of KB swings with 55lbs


some ab work


weight-266

Deadlift- 185x100

this gave me a migraine

Bench-135x100

this made the migraine worse

went home and came back to train with my client

we did

a ladder- 1.2.3.4.5......10

Bench 135
push ups
medball throws
bent over db rows-50s

1 person did a round while the other did KB swings with 45lbs until the other person finished their round.  This seemed easier in my head

and to finish it off we just ran through the machines, 30 reps on everything no breaks

weight-269

Just wasnt into it today, worked on getting full depth, my upperback isnt as flexible as i used to be so I have to work on that again since once I hi the bottom, id hunch over



With the shitty day

worked up to a Front squat of 275, ATG which was amazingly shitty but what can you do, i took a week of heavy lifting off last week

BAck squat just used the 275 and did 3 easy atg

Cleans- did 3 sets or 225

1 set of 5
1 set of 3
1 set of 1

Thruster-80lbsx15
FM Pull ups-x15

did 5 rounds

some ab work


Im taking the hoop off my old basketball set up and While I am home,  on the Hour I will do 25 mdball throws

so assuming i wake up at 7 thats about 10 rounds

hmmm how about medball throws/xfit push ups

that sounds good

Todays workout will start off with

3 rounds

150 wall ball throws- 24.6lb med ball
90 double unders- so 180 singles, i suck titties at double unders
30 xfit pushups


Bench-155 for 100 reps
db press-40 for 100 reps
incline push ups- 100 reps


ab work

mile run or walk until my client gets there, even though I have a feeling this workout will take me a long ass time

heavy pin cleans

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes

of course this will be modified with fat man pull ups and a lighter thruster

I am going to try and find a deck of cards and the exercises will be hmmmm
xfit push ups
squats
burpees
sit ups
med ball throw- with my new 1 I made.  My dad hit my basketball with the lawn mower so i filled it with sand, used shoe goo and duct tape.  I think its about 20-25lbs but ill weigh it at the gym

ab work

plank plate stacking
walking db twists
crunches with plate on forehead
oblique work


that wod I will keep on here but Im switching it to the shoulder or chest day

this wod is what ill be doing today!!

50 back squats-135
40 pullups
30 shoulder press-135
50 front squats-85
40 pull ups
30 oH press-85
50 OH squats-65
40 pullups
30OH press-65

DB chest press-70sx70
                         60x60

Snatch- worked up to 180, new pr, but this was a hang snatch and off the ground for 135 felt a lot easier
Cleans- off the ground- worked up to a couple sets of 205 n it feels shittier than hang cleans,
db snatch- worked up to 100s for a few reps n sets
curls- worked up to 155 for a set of 5
some extensions and ab work


super hot girl in the gym and even though I pussed out, I did it in a way that i think makes her more interested at me cuz she gave me "the look" as she walked out of the gym, but when you have a girl whos actually fit and not just skinny with a jiggly butt, shes a keeper

true story