Adarq.org

Did wod i skipped earlier

Had to take out the swings due to a massive lower back pump.

Still felt decent.

Workout might just be a heavy day with squats and cleans with some prowler work and just feeling the new gym at work.  I may also go to my gym early in the morning before orientation.  I believe they have KBs there so I kind of want to do a lot of KB stuff like oh kb lunges, snatching, squats, swings, the one where you hold the kettlebells with your arms at a 90 degree angle so the KBs are upside down etc.

Idk, I will figure it out.  For awhile I just want to do 30 - 40 minutes total with the 50 burpees when I get home.  When I order my equipment then on nice days I will be able to just use their gym for cardio equipment and home for everything else.  I had some of my best workouts outside so that will be dope.


I've gotten an average of 56 BPM for my heart rate...did I just become a super hero?

Tomorrow may be either

Heavy Grace(175)
Or
DT w/155

2mile run

That will get me like 40 minutes or so and be good enough.

jesus. call osha.

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.

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

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.

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.

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.