Adarq.org

Tomorrow

Warm up
Jog

100-90-80-70-60..... 10
100 Wallball
90 Db swings
80 Db clean
70 push ups
60 cal row
50 deadlift
40 wall ball
30 thrusters
20 bb press
10 burpees

Might be a bit rough haha

My sled is coming tomorrow and i didnt sign up for the wknd so i will be able to use it for a few days.

Today is i think my bb day(upper body) with a warm up of idk and a wod at the end, maybe the row/wallball one, but ill do 30-20-10.  Should still be a 10 or 15 min wod.

  Tomorrow will be more strength based with olys and squats with 2 wods.

Did it, cardio is a lot better, HR didnt jump and yet i really didnt take any breaks. 

Tomorrow i also have to smash hammies, abs and grip.

Probably get about 4.5 miles in today

Will workout tomorrow, i wore my workout pants today so I am not sweating nearly as much.

5 miles, not too bad.


Tomorrow

Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
I used 135 4 OH Press and 155 for S&DL
ROUND OF 8 COMPLETED WITH 3 SECONDS LEFT.

Jackie The Rower
 1000m row/50 thrusters/30 lat pulldowns.
What i will do is 1000m row after thrusters and pulldowns.  Probably just do 4 min splits.  20 mins or so, might have been a little less, my timer on my phone started after the rower.

I feel pretty decent, going to walk and jog a little if my legs feel good.  Wasn't a bad workout, it got me sweating but no jacked up HR but still I liked it.

Oh yeah my warm up was 15-10-5 cal row and wall ball.

Tonight will be a 30 minute jog after work.  Depending on which packer I am on, during lunch i could go up and get it over with.

I've had a food baby in me all wknd and i felt shitty from it but I am fixing that now lol.  I feel as though i need to go back and do 1 BB day again just to get some strengthish work in, my push ups are feeling a bit crappy.  Also, i cant do pull ups so i need more direct back work.

2 mile jog

Used map my walk, shouldve used strava but i wasnt thinking.  It must have cut out throughout my run because from where i started in my driveway to the end of the road was 1 mile pretty much exactly. On my way back when i hit my starting point i was at 1.88 miles at my first miles pace or even a little faster and no way was i over a minute behind my first mile.  If anything my second mile was where i was warmed up and it was faster.

Oh well, not bad for feeling like shit, and not warmed up.

The weather is getting better finally, it has still been snowing lately which sucks ass.  I was order my stuff here next month maybe.  Especially for midnight shifts ill want to sleep til 3 or so and go outside to workout.

Tomorrow

Warm up

jog

Four rounds for time of:
Overhead squat 21 reps
Run 400 meters

200 single-unders
Then, 3 rounds of:
75 pound Dumbbell deadlift, 10 reps
50 pound Dumbbell front squat, 10 reps
50 pound strict OH Press 10 reps
Then, 200 Single-unders

and whatever else I can come up with.

If the pool area is open, I will instead bring my deck of cards

Today I am feeling liiiiiiiiiiiiiike

Warm up

Jog 1 mile

ME Fsquat into back squat: 265/335
Snatch

OH lunge wod..i havent figured that one out yet....hmmm

21-15-9-6-3
Db squat
Wallball
Oh Lunge down and back

Felt good

Hit 265 front squat which is a 2018 PR by 10lbs, my previous ones was a front rack with fingers and I was just mashed potatoes, the last one was with a full hand grip on it and the weight just felt a ton lighter but still mashed potatoes.

The other wods felt good

I have to go to work and hand in my form to change to the seasonal so I will stop back at the gym and just do more shit.

So that job sucked shit.

I went into it thinking I was going to be a machine operator....absolutely not, they were about as automated as before the industrial revolution.  They had piss poor safety standards with people who had no clue what they were doing, for instance one person didnt want to put these metal pieces on the floor or else hed have to sanitize them, instead he put them on the paper towel dispenser  on a platform above everyone.  they got hit by a hose and almost fell on me.  I also had someone while I was building a pallet, run into my pallet with their forklift and damn near tip it onto me.  Also, being in a cooler and getting blasted by water is amazing which is why I am now pounding dayquil and shit hoping to get rid of my headache so I can go to the gym.  I said screw that place, I am not going to bother fucking around there with how they run things.