Friday
Warm-Up 500 meter row, dislocates, foam roll, 135 and 225 Sumo DL warm up
315 X 15 X Sumo DL (Unbroken)
400 meter run
315 X 12 X Sumo DL (Unbroken)
300 meter run
315 X 9 X Sumo DL (Unbroken)
200 meter run
315 X 6 X Sumo DL (Unbroken)
100 meter run
315 X 3 X Sumo DL (Unbroken)
15 minutes
Apollo1029 wrote Damn Derek those lifting running intervals look killer. How did the dieting go? Did you post any before and after pics?
Thanks, I did, nothing really spectacular I dropped the scale pounds. I have kept the scale weight the same and put on some LBM doing these type of workouts.
Sweet workouts in here Derek.( meant in previous logs as this one has one post so far…)
I am about done with my version of “crossfit” it is based on building strength while at the same time staying or getting really fit!
I am bets testing it now with me and a group of people.
did you ever pick up your Oly shoes?
Are you Barbell lifts done with Bumpers or steel plates?
Rick
Also
Unbroken means no rest… GOOD FUCKING WORK!
No on Oly shoes (to do list)
Bumper plates
Thanks each round got harder for sure on those last few reps
Sat
500 meter row, dislocates and foam roll
135 X 12 X Thrusters
45 bar X 800 meter run
135 X 10 X Bent over rows
Three rounds = 35 min all outside
.
Cant see the picture
Yeah, don’t know why. It was the T-Rex making the bed.
Mon
500 meter row, dislocates and foam roll
Floor Press
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
MP
135 X 2 X 5
155 X 1 X 3
165 X 1 X 3
185 X 1 X 3
205 X 1 X 3
Klokov Press
45 X 1 X 10
65 X 1 X 10
75 X 1 X 10
95 X 1 X 10
115 X 1 X 10
Done. Will be in hotel till Friday afternoon out of town for work. It will be hotel treadmill the rest of the week.
Wen
Treadmill 4 miles
Kind of took a break this week, let the body kind of heal up. Been eating strict this week also. Next week we are on vacation so I just plan to run around and play in the sun.
You’ve really been putting in some hardcore work. Very impressive.
Sat
500 meter row, dislocates and foam roll
135 X 15 X Power Snatch
100 jump ropes
50 sit-ups
135 X 15 X Power Snatch
100 jump ropes
40 sit-ups
135 X 15 X Power Snatch
100 jump ropes
30 sit-ups
135 X 15 X Power Snatch
100 jump ropes
20 sit-ups
135 X 15 X Power Snatch
100 jump ropes
10 sit-ups
35 minutes
[quote]Crippler56 wrote:
You’ve really been putting in some hardcore work. Very impressive. [/quote]
Thank you sir.
Just trying to stay young
Mon
500 meter row, dislocates and foam roll
185 X 10 X Floor press
135 X 8 X Military press
800 meter run
185 X 10 X Floor press
135 X 5 X Military press
800 meter run
185 X 10 X Floor press
135 X 5 X Military press
800 meter run
185 X 10 X Floor press
135 X 5 X Push Press
800 meter run
185 X 8 X Floor press
135 X 5 X Push Press
800 meter run
185 X 5 X Floor press
135 X 5 X Push Press
800 meter run
40 minutes. Too much beer and vacation feeling it today.
Tues
500 meter row, dislocates and foam roll
95 X 3 X 3 X Overhead Squat
115 X 2 X 3 X Overhead Squat
135 X 2 X 3 X Snatch
155 X 2 X 3 X Snatch
185 X 2 X 3 X Snatch High Pull
185 X 2 X 3 X Power clean (knee is bothering me from Vacation long story)
225 X 2 X 3 X Snatch DL
245 X 2 X 3 X Snatch DL
275 X 1 X 3 X Snatch DL
295 X 1 X 2 X Snatch DL
Wed
500 meter row, dislocates and foam roll
BroTastic Workout
75 X 10 X BB curls
BW X 10 X Roman Chair SitUps
800 meter run
75 X 10 X BB curls
BW X 10 X Roman Chair SitUps
800 meter run
75 X 10 X BB curls
BW X 10 X Roman Chair SitUps
800 meter run
75 X 10 X BB curls
BW X 10 X Roman Chair SitUps
800 meter run
75 X 10 X BB curls
BW X 10 X Roman Chair SitUps
800 meter run
75 X 10 X BB curls
BW X 10 X Roman Chair SitUps
800 meter run
75 X 10 X BB curls
BW X 10 X Roman Chair SitUps
800 meter run
75 X 10 X BB curls
BW X 10 X Roman Chair SitUps
800 meter run
50 minutes was not in a rush today, it was FUCKING HUMID this morning.
Friday
500 meter row, dislocates and foam roll
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 3
245 X 1 X 3
255 X 1 X 3
275 X 1 X 3
295 X 1 X 1
325 X 1 X 1 PR
Back Squat
225 X 1 X 20
[quote]Derek542 wrote:
Friday
500 meter row, dislocates and foam roll
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 3
245 X 1 X 3
255 X 1 X 3
275 X 1 X 3
295 X 1 X 1
325 X 1 X 1 PR
Back Squat
225 X 1 X 20[/quote]
Really nice work man! Congrats on the PR!