Strongest Guy on my Block 4

Training Over 35 Lifter
1062

Fri
Warm up stuff
10 sets
Chest to bar high pull-ups X 2

WOD
70 KB X 21 X KB swings
BW X 21 X Burpees
70 KB X 15 X KB swings
BW X 15 X Burpees
70 KB X 9 X KB swings
BW X 9 X Burpees
4:28
Weight 202

1063

1242Ɨ2208 112 KB

Monday
Weight 201

1064

1242Ɨ2208 119 KB

Tues
Weight 201

1065

Wed
Warm up stuff
Bench
135 X bunch
225 X 5 X 3
245 X 3 X 3
WOD
400 meter run
12 Burpees
24" X 21 X box jumps
3 rounds 11:12
Weight 202
https://instagram.com/p/BEa58u8j-2a/

1066

Thurs
Warm up stuff
Snatch complex (pocket, knee, floor)
95 X bunch (I hate this lift)
WOD
70 DB X 2 X alt snatch
20 meter X 2 X shuttle run
70 DB X 4 X alt snatch
20 meter X 4 X shuttle run
70 DB X 6 X alt snatch
20 meter X 6 X shuttle run
70 DB X 8 X alt snatch
20 meter X 8 X shuttle run
70 DB X 10 X alt snatch
20 meter X 10 X shuttle run
70 DB X 12 X alt snatch
20 meter X 12 X shuttle run
70 DB X 14 X alt snatch
20 meter X 7 X shuttle run
12 min
Weight 204 (been living off beef jerky and trail mix)
https://instagram.com/p/BEdeTBjD-zi/

1067

Fri
Warm up stuff
50 sit ups
150 jump ropes
25 sit ups
75 jump ropes
12 sit-ups
36 jump ropes
WOD
20 min AMRAP
75 X 10 X over head lunges
10 X lateral over bar Burpees
10 X chest to bar pull ups
6 rounds
Weight 204
https://instagram.com/p/BEgCoDdj-9G/

1068

Sat
Warm up stuff
WOD
50 DB X 5 X hang clean
10 X toes to bar
15 X jumping squats
400 meter run
4 rounds 11:35

https://instagram.com/p/BEi-QsMj-7S/

1069

Mon
Warm up stuff
Strict MP
135 X bunch
155 X 3
185 X 5 X 1
WOD
0-1 min
135 X 5 X power snatch
5 X toes to bar
1-2
200 meter run
2-3
135 X 5 X clean and jerk
5 X toes to bar
3-4
200 meter run
4-5
135 X 5 X thruster
5 X toes to bar
5-6
200 meter run
6-7
135 X 5 X power snatch
5 X toes to bar
7-8
200 meter run
8-9
135 X 5 X clean and jerk
5 X toes to bar
9-10
200 meter run
10-11
135 X 5 X thruster
5 X toes to bar
11-12
200 meter run
Weight 204
https://instagram.com/p/BEnxsuOD-xN/

1070

Tues
Warm up stuff
Back squat
135 X bunch
225 X 10
255 X 8
275 X 6
315 X 4
345 X 1
WOD
5 X Chest to bar pull ups
20 MB X 25 X wall balls
150 jump ropes
5 X Chest to bar pull-ups
20 MB X 25 X wall balls
150 jump ropes
5 X chest to bar pull-ups
20 MB X 25 X wall balls
90 jump ropes
7 min
Weight 202
https://instagram.com/p/BEqWnJVj-8J/

1071

Thurs
Warm up stuff
Some cleans and jerks and DLs

WOD
Tabata
40 seconds
135 X push press X 20
20 sec rest
BW X Burpees 24" box jumps X 10
20 sec rest
135 X DL X 20
20 sec rest
40 seconds
135 X push press X 20
20 sec rest
BW X Burpees 24" box jumps X 10
20 sec rest
135 X DL X 20
20 sec rest
40 seconds
135 X push press X 10
20 sec rest
BW X Burpees 24" box jumps X 5
20 sec rest
135 X DL X 20
20 sec rest
40 seconds
135 X push press X 10
20 sec rest
BW X Burpees 24" box jumps X 5
20 sec rest
135 X DL X 20
20 sec rest
40 seconds
135 X push press X 10
20 sec rest
BW X Burpees 24" box jumps X 5
20 sec rest
135 X DL X 17
20 sec rest
15 min
Weight 202
https://instagram.com/p/BEvhIM_D-1A/

1072

Sat
Warm up stuff and foam roll
WOD
50 air squats
30 MB X 10 cleans
400 meter run
40 sit ups
20 chest to bar pull-ups
400 meter run
30 box jumps 24"
30 MB X 30 X wall balls
800 meter run
15:45

1073

Tues
On the road again
Hotel workout
50 DB X 5 X 15
Rope Cable push downs 3 X 10
Machine Bench Press 3 X 10 (shoulder was cracking not a good idea)
TM 3 incline and 3.7 mph for 30 min
Didnā€™t want to kill myself by running forever, I have to do a half tough mudder soon so want to save my knees and feet.

1074

Wed
.5 mile walk TM
4 mile run
.5 mile walk
Off to work.

1075

Fri
Warm up stuff
Back squat
135 X bunch
185 X bunch
235 X 3
275 X 3
WOD
95 X 15 X thrusters
200 meter run
270 jump rope
200 meter run
95 X 15 X thrusters
4:38
2000 meter row
https://instagram.com/p/BFEH7eaD-11/

1076

Sat
Warm up stuff
WOD
95 X 5 X bear complex
100 meter farmers walk 53 KB
14 burpees
800 meter run
4 rounds 32 min
Weight 205
https://instagram.com/p/BFG_5IFD-3A/

1077

Mon
Warm up stuff
Complex with 135
1 X power snatch
2 X overhead squat
3 X power clean
4 X front squat
4 rounds
WOD
400 meter run
53 KB X 21 X KB swings
3 rounds
6:45
Weight 208
https://instagram.com/p/BFL0rhdD-1T/

1 Like
1078

Tues
Warm up stuff
Chest/belly to bar (working on muscle ups)
4 X 4
WOD
225 X 55 X DL (got 35 unbroken and all in 2:30)
20 MB X 55 X wall balls
55 kcal row
35 X hand stand push ups
20 min
Weight 204.5
https://instagram.com/p/BFOb8QTj-57/

1079

Wed
Warm up stuff
25 sit-ups and 30 sec plank
3 rounds
WOD
15 pull ups
20 box jumps 24"
25 air squats
400 meter run
3 rounds 19 min
Weight 204
Just cruised and did half speed today. Have tough mudder Saturday so off next few days.

1080

Mon
Warm up stuff
OHS wit 3 sec pause in the hole
95 X 2 X 2
115 X 2
135 X 2
155 X 2
WOD
20 pull ups
30 push ups
40 sit ups
50 air squats
2 rounds 10:58
Weight 208 ( has Olive Garden yesterday :slight_smile: it was glorious)

1081

Tues
Warm up stuff
Snatch EMOM X 10
95 X 1
Tweaked the back sigh

WOD
95 X 8 X sumo DL high pull
20 MB X 8 X wall balls
10 rounds 10:27
Weight 204.5
https://instagram.com/p/BFgbFrSj-6X/