Adarq.org

Just going to run and do some db and cable shit, nothing special

Ill try to find it later

This week i up my runs by .25 so tomorrow will be .75
B-S-D
.75
Then the 1 mile days will be 1.25 miles

.75run at 6mph
Squat: doubles up to 320
Bench: doubles up to 275
Hammy felt sore and tight so ill do my rdls tomorrow
.75 mile at 6mph

I took in probably 50 grams of fiber or more yesterday so ive been shitting my brains out.

Looking like its going to be bad out for the next few days so i may have to take a few days off from the gym, will try to make it up on the following days.

1.2 mile run, missed the .05 due to bathroom break
Macho man@95lbs EMOM
RDL
CLEAN
OH PRESS
First 10 rounds were 3 reps each, then every round after that i increased the rep by 1
Ended round of 10 at 18.07
First minute i let run out to get situated
Gonna run 1.25 miles to finish up
Biggest factor for crappyness on macho was grip

Review

The main thing about the movie is just going over the 2016 games.  I like that these movies started coming out because the jackasses over at ESPN make it impossible to watch the full games on youtube.  I know you can watch like 2014 and down, i haven't seen 2015 or 2016 on there yet so unless you can take time off of work each day to watch it, you're screwed.  Anyway, it was done well, go through some back story on the athletes.  I wasn't a fan of how they focused on the Australian chick so much making you think she was going to win then bam she gets 2nd because its predictable...they did it with Fraser in the last one.  Besides that its a good watch to get you jacked up and its just not the same without Froning and Dan Bailey.  They said considering Frasers times he would have beaten Froning if he had competed and I don't think thats the case.  This past years games didnt seem as rough as the last 2-3 years where Froning competed.  Besides that though idk it was good and Crossfit videos are mostly lower ass cheek and camel toe shots for the majority of the movie so I liked it haha.

.75 run@6mph
Skwaats
225x15
225x5x5 for just full skwaats
185x a lot
Bench
Up to 225x3x6
Legs straight out during it to work abs and work on stabilizers
Rdl@225x3x10
went heavy on saturday so stayed light
.75 run
0-.6@7mph crapped out
.6-.75@ 5mph

I felt good but just cardio level isn't there.  Will get there in a few wks

Next wk i will be upping the running.  My goal speeds are 6mph for longer distance and 7 for shorter so i feel like fresh i can get the .75 at 7mph.

Next wk runs
Short days
1 milex2
Long days
1.5 milesx2

I may just work on high rep work and save strength for when i get lean again.  The 225 squats killed me even though i should get like 30 reps.

Lower back pump during both runs due to rdls on mon and today.

felt good running 3 miles total even if it was slow as shit.  If my body wouldn't fall apart, 5.1mph feels like a good comfort zone to just keep trucking along for 5 miles or more.

Also, first round of DT i did rdl-clean-oh press-rdl unbroken and thats what killed me for the rest of the workout.