Adarq.org

Tomorrow
1 mile warm up
      - Shoot for a mid 8 minute mile

400m run x 8 rounds
30 wall ball
15 snatch
10 RDL(increasing weight)

either treadmill work or track I will run 5 laps even though thats a little more than a quarter of a mile

Tomorrow

mile run

21-15-9
DB hang cleans
db snatch
db hex rows

Complete as many rounds and reps as possible in 4 minutes of:
Thruster, 10 reps
Snatch, 10 reps

If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

mile run

Finishing up work, i got done with my stuff about 2 hours early so just relaxing.

I feel idk sick, upset stomach so gonna rest today. 

Well Blah

Im going to let my foot heal more before i start running on it, I should be good by sunday, I should get my new socks in by then.

So tomorrow will be a walk, bike, tabata

today was blah

DB Cleans with squat catch(I hate that I feel like I have to put that because of crossfit)  because you know people dont know the difference between cleans, hang clean, power clean etc etc.  Anyway
30x8/40x8/50x5/60x5/70x3/80x1 with 10 squats
I feel as though I have 90s in me, I failed on the first 80 but i didnt swing as hard as i could.

RDL: Up to 275x8

Lying hammy curls

Well i might get an apprenticeship.  If so then after my 6 month probation period is over its time for a home gym.

Tomorrow

1 mile run

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
5 cleans

Complete as many rounds and reps as possible in 4 minutes of:
Thruster, 10 reps
Snatch, 10 reps

If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

1 mile run

Friday is lower body day, not going to do BB squats, I have a thing in my head and I want to see if it works.  I want to focus on heavy DB cleans and I want to see if they will make a difference in idk 4 weeks and on the 5th week do a BB squat.  My thinking is focusing on heavy DB cleans will help build up my back and what not so idk, we shall see.  Of course next week I will make sure my lower body day is when I did my upper body day which is like idk monday or tuesday or some shit and just switch the two.

3 mile run: 33:40
Cardio wise felt easy, worked up a good sweat but found my comfort zone.  Feet started to feel raw like a blister was forming at 2 miles but pushed on.  Cant keep stopping early just because of that.

3 mile bike ride: less than 10 minutes

30 cleans @95lbs

Did the hip movement in the video i posted earlier.

I feel tired but good like i want to do more.

Tomorrow

3 mile run
3 mile bike
30 cleans
30 snatches

and idk ill think of something if i am not dead