Sat did a CF competition.
4 work outs in 2.5 hours kicked my ass.
Mon
Warm up, 1 mile run, dislocates and foam rolling
225 X 21 X Deadlift
BW X 21 X Head stand push ups
225 X 15 X Deadlift
BW X 15 X Head stand push ups
225 X 9 X Deadlift
BW X 9 X Head stand push ups
9:50 min
100 jump ropes
21 push ups
100 jump ropes
15 push ups
100 jump ropes
9 push ups
5 min
Tues
Warm up, 1 mile run, dislocates and foam rolling, front squat 135 X 10
225 X 5 X Front Squat
BW X 25 X Pull Ups
225 X 5 X Front Squat
BW X 20 X Pull Ups
225 X 5 X Front Squat
BW X 15 X Pull Ups
225 X 5 X Front Squat
BW X 10 X Pull Ups
225 X 5 X Front Squat
BW X 5 X Pull Ups
14:45
dude,nice work! were you able to walk out under your own power? 70 pullups?
[quote]confusion wrote:
dude,nice work! were you able to walk out under your own power? 70 pullups?[/quote]
Lol, yea legs were actually fine, this was kind of light on the legs.
The fucking pull ups killed me, I have not done 70 pullups in probably 10 years.
biceps are gonna grow from that!
Thurs
500 meter row
dislocates
foam roll
lacrosse ball work
stretching
Just drained and feeling my age today, so just got up to get the blood running. Stress and being out of town taking the toll.
Fri
Warm up, 1 mile run, dislocates and foam rolling
185 X 10 X Front Squat
135 X 10 X Military Press
BW X 10 X Roman chair situps
Times 4 rounds 12 minutes
Sat
Warm up 500 meter row, dislocates and foam roll
50 front squats
50 back squats
185 pounds
18 minutes
Mon
Warm up 500 meter row, dislocates and foam roll
50 Military Press X 135
50 Klokov press X 95
12 minutes
Blue band pull aparts X 15
Push Ups X 10
5 rounds 7 min
Tues
Warm up, 1 mile run, dislocates and foam rolling
20 min Row 4000 meters
Wed
Warm up, 1 mile run, dislocates and foam rolling
135 X 21 X Powerclean
70 KB X 21 X KB Swing
BW X 21 X situps
135 X 15 X Powerclean
70 KB X 15 X KB Swing
BW X 15 X Situps
135 X 9 X Powerclean
70 KB X 9 X KB Swing
BW X 9 X Situps
13 minutes
Just reading your log makes me tiredā¦a 4 minute tabata is killing me, that is like three in a rowā¦
Thur
Warm up 500 meter row, dislocates and foam roll
BW X 7 X Handstand Push Ups
BW X 30 X Air Squats
275 X 7 X DeadLift
Times 5 rounds = 16 minutes
[quote]corrmhona wrote:
Just reading your log makes me tiredā¦a 4 minute tabata is killing me, that is like three in a rowā¦[/quote]
I built this with some time.
So was Rome, but it is still impressive. 
[quote]corrmhona wrote:
So was Rome, but it is still impressive. ;)[/quote]
Lol, thank you sir.
I miss the heavy weight at times, but I am so tired of the beat up joints and back pain.
Working out this way, I feel the best, can still eat like I want to and drink like I want to.
Which is a good sales pitch.
Fri
Warm up 500 meter row, dislocates, foam roll, lacrosse ball mobility work, stretching.
Feel very rundown today been a stressful week of work.
Zercher Squat
125 X 3
135 X 3
185 X 3
225 X 2
245 X 2
275 X 2
295 X 2
Done, just no more energy.
Sat
Warm up 500 meter row, dislocates, foam roll, worked out outside today was 60 degrees and sunny. Awesome day
BW X 24 X Airsquats
BW X 24 X Pushups
BW X 24 X Walking lunges
400 meter run
Times 6 rounds
35 minutes