Adarq.org

Yeah, same thing last night with the rolco acting up so I did a lot of walking.

1 mile run in 8 flat on the 18 laps track.  Would be faster on the 1/4 mile track (less corners to slow me down)

Oh squat up to 135x5
Clean deadlifts: up to 275x1
    - basically I just get my hips a lot lower than a normal deadlift and use double overhand.
Snatch: up to 135x1

8:45 time
21-18-15-12-9-6-3
Wallball
Push ups

Weight: 258.0

The 8 min mile felt easy and could have kept it for a 1.5 mile run probably.

Nothing, tired as fuck, if my phone kept track ik i would have gotten over 20k steps yesterday.  Also it was so hot in the plant that my legs were raw by the end of my shift.  Will set my alarm and get back at it tomorrow.

Over the weekend I had to do 4 overs on both days so no running.  Woke up today at like 12 so yeah nothing lol  I got plenty of walking in though.

Ran 1 mile in the 8s

Haven't done a squat workout in quite some time so I didnt go heavy but enough for me to realize what a bitch i am strength wise

F squat up to 225x2
B squat up to 315x2

Clean workout
Deadlift into touch n go power clean
135 up to 185 for doubles then 205/215 for singles

DB snatch up to 70s just playing around

Hammy curls

Weight: 261 but I have been eating like shit and drinking a lot of fluids.

1 mile run

7 minute wod
3-6-9-12-15 +5
DB Snatch
Wallball

Ending with a mile run.

Strava says 4 laps on that track is 1.1 miles and my mile pace was 9:19 which isn't too bad considering I just feel like I am running like shit.

Tomorrow I have to go back to basspro so I will probably just run for an hour beforehand.

Ran a mile, had to do shopping.

Just getting my thoughts in order.

How about
3 rounds

10 db clean/snatch/thruster/med ball
Run

Then some farmers carries

2 rounds

1/4 Murph

Run 2 laps on driveway (idk .25 miles or so)
25 burpees
50 push ups
75 air squats
4 laps
25 kb swings
50 jumping jax
75 air skwaats
2 laps.