Adarq.org

Lol yeah it kills the mood.

Ran I don't remember what it was, 1.94 I think in 19:28 with hills.

Squatting now.

Haven't squatted all summer really plus the hammy pull so I just went to 225 on f squat and 275 on back squat.  Felt super awkward

Did a 4 minute tabata like I laid out, it was killing my grip so I just did 1 set

Did 3 rounds of helton.

Once I get a few more weeks in I'll increase the volume cuz right now I don't have the endurance to last. By the time I get to the last WOD I just feel drained like I'm going through the motions.

So at work they are combining 2 bottle lines which means they won't hire as many people as before or any for that matter, who knows.  So now I am prepping for police fitness tests cuz I can't keep wasting time at my current job if they don't plan on hiring more apprentices cuz all the old people who can retire and don't do jack shit at work won't retire.  There are 30 that can but when you make around 100k a year with 8 weeks of vacation, most of them won't leave until they die.

Rest day
Tomorrow will be

Run

10 min AMRAP
Bench
Farmers walk

10-1
Oh press
Air squat
Db swings

7 min AMRAP
3-6-9-12...
Thrusters
Fat man pullup

Ran 20 minutes

Did first WOD with 70lb dbs and 185 bench

Second WOD
Rounds 10-9 I used 135
Shoulder felt horrible and off balance, dropped to 115
Used 50lb db for swings
16.30 time
During it I felt a bit sick for about a minute or so

Might do the same third WOD but do something besides thrusters.

Total time moving so far is 46.5 minutes

I'll try for a WOD that will take me 14 minutes.

Eh it was 11 and I needed to get some groceries.

I am down 6lbs from last week.

True true, I'd hate to be on the internet in a pic with shit running down my leg.

Did a 1hr 20min walk.

Not sure if work is going to hire.  I took the tests yesterday so I will be training for the fitness tests which should be easier cuz I'm old asf and the standards are lower lol.

Tomorrow will be more cf stuff, I'll plan it out later

Food is bacon, 4 eggs, bagel.

Going to have a brotein shake before work

Supper is shredded chicken and chicken flavored rice with veggies.

Run: 18:18
Not sure if it's my fastest split, I think it is

Weekly WOD
Tracking it in my signature, last week was 19:51 today was 17:41

I think if I had more water I could have gone faster.  I only have 1 bottle of Powerade and I was trying to conserve it throughout so I had to drink when I felt like absolute shit instead of just shit
What I did differently was go unbroken on the sets of 10 and 9 of burpees and cruised until the set of 5 and lower.
I still did a bunch of resting cuz it burned up my shoulders.  Once my shoulders are conditioned I think I could knock off another minute.

First emom down
It was hardish only cuz I'm worn out.  My shirt is completely covered in sweat

I'll do the second one but just gonna rest and once it is 10:50 I'll start it so I can recover and leave at 11

Also the reps will go down to 5 each

NVM, just nothing left in the tank, going to save it for another day.

Slow hr jog at 5mph

Eh mentally I was fine, physically my hips n down were tight but I was never really breathing hard.  I just wanted to get in some longer distance but the run to town and back with the hills have been helping.

Ran the route that's from the gym to town and back.
Felt good, haven't ran in 5 or 6 days or something and it felt better than before lol

Today is just a long tabata and other be words.  Haven't done weights in that time so I want to hit bw stuff so when I hit weights tomorrow I don't cramp up easily.

First tabata is 10 on 10 off
With 10 seconds it allows me to push hard every time especially at the end.

Push up -> sit up-> squat
For 10 minutes
Felt good and got a nice sweat going.

I'll either think of another tabata or go with a bw WOD.

Did some Oly lifting.
Got my final interview tomorrow so I'll see if I fuck that up.

If not I'll be celebrating by either a gold plated engraved desert eagle or a custom Zeus Olympic bar from rogue

So if I don't get the Apprenticeship then my workout days will be 8am to 9am run and workout stuff, rest til 9:30 then 9:30 to 10 do workout stuff then rest til 10:30 then 10:30 to 11:30 do workout stuff.

Seems stupid but workout stuff could be literally just walking.  I just want to keep moving, especially since they want an academy by the beginning of the year.

I'ma try that day tomorrow

I've woken up early every day this past week so by Sunday I was out cold most of the day which meant I didn't get to bed til 1am.

Still I ran to town and back, did strict oh press to 185 then AMRAP 95LB OH press for 5 mins
Hit cleans to 205
Hit some triceps

Tomorrow I will be doing the 3 workout morning thing depending on if my brothers baby is born today or tomorrow.