Adarq.org

Tomorrow

Outside run
Stretch
OH press with bb and db

WOD in my signature
Emom 10 minutes
5 bent over rows
5 back squats
Might just do 135 for both or if no one is in there I'll use 2 bars for different weights

Emom 10 minutes dbs
Db snatch x 5
Squat x 10
Db rdl x 10

I'll do warm up rounds where I time how long these take and adjust.
I'd like to have it take about 40 seconds but not go so hard that I crap out too early

1.94 run to town and back( run with hills)
I don't remember the exact time but it was like around 9:20 splits.

Clean to 195
Snatch to 135
Each one made me feel light headed, idk why I feel so weak today.  I definitely need to stretch a lot more, my back and rear delts are so tight I had trouble racking the weight in the clean.

7 min wod
3-6-9...
Thrusters @ 95lbs
Fat man pullup
Got to 5 thrusters in the round of 15.
Again back was so tight it made the 95lbs feel a lot heavier.

I want 1 more WOD so I can get home and eat n get ready for work.

I'm thinking a emom with dbs

Rest day
Tomorrow will be

Run

10 min AMRAP
Bench
Farmers walk

10-1
Oh press
Air squat
Db swings

7 min AMRAP
3-6-9-12...
Thrusters
Fat man pullup

Ran 20 minutes

Did first WOD with 70lb dbs and 185 bench

Second WOD
Rounds 10-9 I used 135
Shoulder felt horrible and off balance, dropped to 115
Used 50lb db for swings
16.30 time
During it I felt a bit sick for about a minute or so

Might do the same third WOD but do something besides thrusters.

Total time moving so far is 46.5 minutes

I'll try for a WOD that will take me 14 minutes.

Eh it was 11 and I needed to get some groceries.

I am down 6lbs from last week.

Lol yeah it kills the mood.

Ran I don't remember what it was, 1.94 I think in 19:28 with hills.

Squatting now.

Haven't squatted all summer really plus the hammy pull so I just went to 225 on f squat and 275 on back squat.  Felt super awkward

Did a 4 minute tabata like I laid out, it was killing my grip so I just did 1 set

Did 3 rounds of helton.

Once I get a few more weeks in I'll increase the volume cuz right now I don't have the endurance to last. By the time I get to the last WOD I just feel drained like I'm going through the motions.

So at work they are combining 2 bottle lines which means they won't hire as many people as before or any for that matter, who knows.  So now I am prepping for police fitness tests cuz I can't keep wasting time at my current job if they don't plan on hiring more apprentices cuz all the old people who can retire and don't do jack shit at work won't retire.  There are 30 that can but when you make around 100k a year with 8 weeks of vacation, most of them won't leave until they die.

3 min AMRAP with 1 minute rest x 5 rounds
3 hang power clean @ 135
6 push ups
9 air squats
I did average of 3 sets per round but some were 3 sets plus 2 cleans or some shit and round 3 I did 4 sets.

This was a good beginner one, I felt tight as shit early on but round 3 I loosened up and went for it which made me breathe a lot harder the rest of the rounds

5 minutes on the stairmaster lol
This was harder than running, my pchain was on fire.

Going to hit pool room stuff after my dump then do another 5 mins on the stairmaster and head out.

Pool room stuff idk yet but will involve burpees, wallball, jump rope and idk jj or something.

10-9-8........1
50 jump rope x all sets
Burpees
Wallball
Jj
19:51
This is one that I want to track on a weekly basis.  My burpees are terrible right now plus some hip pain caused me to slow down.  Ultimately I'm just shit at burpees.  Ik I can do the set of ten in under a minute(burpees alone) when I was good, probably 40 seconds.  So I would like to see how much time I can cut from the 19:51.  Around the round of 7 I started to go faster on the burpees so goal is to do each round unbroken.

Yeah didn't make it lol pretty diesel storms this morning and my legs are completely fucked.  I'll get at it tomorrow.

Yeah he posted a YouTube video last night I think it was talking about it

Hips are aching so gonna just run later and hit legs tomorrow