Adarq.org

Ever since my Last post j been taking it easy working on ass to grass
 Working with 255  for front squats for 3x3 .n I hit a oh prize PR at 210# today is back n trapz

Today IM thinking that my legs feel fine so I'll do squats j doing singles hamstring work ummm trap work lower back and just d
O a circuit  for other muscles I hate doing this on my phone

Night WOD

Clean and press- worked up to 225 then back down to 185 then 135 but did snatches for that

Thrusters-30lb db 1 min on 1 min off- 3 rounds

Jump rope 20 reps
medball throws- total 100 reps

jump rope on the minute every minute and just get as many med ball throws in before the end of each minute

ab work

We didn't do the medball throws but I did them tonight


Shrugs- db warm up
100sx2x10

Barbell
135x10
225x10
315x10
405x10
500x10
550x10

Curls

up to 135x10

skull crushers- 75x3x10
push downs

50-40-30-20-10
medball throw
jump rope

TOday i got my supplements in and I took

IForce conquer- pre
Iforce compete-intra

I dont know if it was the supplements or just I do a lot of medball throws and Im used to em but I did all sets unbroken

But it feels good doing 2x a day when I can

yeah I throw the straps on starting at 405, i can probably hold it without them but doing shrugs itll fall right out.


Today

afternoon

Front squats
1x3x230
1x3x260
290x1
High Box Front Squats
315x1
365x1(have videos on my phone and Ill see if i can upload them

Cleans-185x3 On the minute every minute for 10 minutes

200 air squats
20 jump ropes

20 jump ropes on the minute and do as many squats as possible in each minute until I hit 200


Tonight


Bench- worked up to 315 for an easy single
curls

db incline chest press/ 2 hand db extensions- 60 for the press, 30 for the extensions, about 30 reps each for 3 sets

machine extensions


then my chika workout partner came in 10 mins later

50-40-30-20-10
medball throws
jump rope until medball throws are finished

same deal but used
air squats
push ups


chest press machine and flys- 100 reps on each

done day


and this doesnt sound like much for shrugs since on the power bench when i worked out in auburn i was doing over 900 on it, granted its easier on a barbell but its probably 650 or more on a barbell

last week was all screwed up and i only remember what i did on saturday


but at some point i did 185x3 for cleans on the minute every minute for 10 minutes

but saturday I did

1. alternating minute rounds for 10 minutes of medball throws and jump rope

each round I got around 35-40 medball throws and 100-120 reps maybe of jump rope

2. 3-6-9-12-15-18
thrusters-65lbs
fat man pull ups

Ive been slacking on this kind of stuff so I only made it to round 18 of thrusters, very disappointed so gotta get my ass into gear

finished off with some ab work

tomorrow is legs

Ill only have mon, tues, wed, friday to workout this week

Morning I might get to the gym before work, If I do then

1 mile run

then some wod

later

Front squat- maybe 5x3
225
230
235
240
245

These were all as far as i could go down, the 240 and 245 i did 3 singles to save my wrists, used a closer grip n it worked out a lot better.  I also have to fix my posture before the next squat workout, I think thats whats making me lift a lot less than I was
Cleans- 185x2x10 minutes OTMEM

The cleans went good, i did 2 reps instead of 3 but I didnt use straps and I went off the floor, which I never do.  Some of the reps went up a hell of a lot easier than I thought they would have.

Last WOD

Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Air squats-100 reps
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups

for the KB swings I used 45lbs, did 45 reps, break then 30 reps.

air squats, did 5 sets of 20 with 2 leg shakes inbetween

med ball throws broke it up into 2 sets

the run was shitty, my legs were fried, hardest half mile ive ever done

the fatman pull ups, idk i dont think im going to do them anymore, i cheat on them anyway most of the time cuz i find them pointless and just want to get them over with.