Strongest Guy on My Block III

Training Over 35 Lifter
1021

Wed

Warm-Up 500 meter row, dislocates, foam roll

135 X 4 X Clean and Jerk
135 X 4 X bent over row
135 X 4 X Deadlift
135 X 3 X Clean and Jerk
135 X 3 X bent over row
135 X 3 X Deadlift
135 X 2 X Clean and Jerk
135 X 2 X bent over row
135 X 2 X Deadlift
135 X 1 X Clean and Jerk
135 X 1 X bent over row
135 X 1 X Deadlift
All non stop
2 minute rest and repeated above

2.4 mile run

Feeling a little better however was still coughing up sputum when I was running.

1022

Good work in here. God I miss Texas!

1023

Thurs

Warm-Up 500 meter row, dislocates, foam roll

Strict Military

135 X 2 X 5
155 X 2 X 5
165 X 1 X 5
185 X 1 X 5
205 X 1 X 3
215 X 1 X 1

3000 meter row X 14:30 min

1024

Friday

Warm-Up 500 meter row, dislocates, foam roll, some DL warm ups

1 mile sprint 7 min 15 sec

2 min rest

Ladder done with 20 sec each station

95 X 1 X Clean and press
115 X 1 X Clean and press
135 X 1 X Clean and press
155 X 1 X Clean and press
185 X 1 X Clean and press
225 X 1 X DL
275 X 1 X DL
315 X 1 X DL

Times 5 rounds

1025

How’s the BW since the last cut? Holding steady?

1026

Yep settled at 210-215, still in all the new pants I bought with no change in waist.

1027

Sat

Warm-Up 500 meter row, dislocates, foam roll

135 X 10 X Front Squat
1 mile run
135 X 10 X Front Squat
1 mile run
135 X 10 X Front Squat
1 mile run
135 X 10 X Front Squat
1 mile run
135 X 10 X Front Squat

1028

That’s a lot of running in the chilly air this morning.

1029

[quote]doogie wrote:
That’s a lot of running in the chilly air this morning.[/quote]
Yea and it was windy

1030

Mon

Warm-Up 500 meter row, dislocates, foam roll

95 X 21 X Overhead Squat
70 KB X 21 X KB swing
BW X 21 Kcal X Row
95 X 15 X Overhead Squat
70 KB X 15 X KB Swing
BW X 15 KCal X Row
95 X 9 X Overhead Squat
70 KB X 9 X KB Swing
BW X 9 KCal X Row

15 minutes

1031

Tues

Warm-Up 500 meter row, dislocates, foam roll

135 X 10 X Clean and Press
1 mile run
135 X 10 X Clean and Press
1 mile run
135 X 10 X Clean and Press
1 mile run
135 X 10 X Clean and Press
1 mile run
135 X 10 X Clean and Press

45 min

1032

Thur

Warm-Up 500 meter row, dislocates, foam roll

Jump rope X 60
Sit Ups X 15
Times 3 rounds in 5 min

Bear Complex’s = Power Clean then Front Squat then Push Press then Back Squat then Push Press

135 X 3 X Bear Complex
145 X 3 X Bear Complex
155 X 3 X Bear Complex
165 X 3 X Bear Complex
175 X 3 X Bear Complex
185 X 3 X Bear Complex

1033

Friday

Warm-Up 500 meter row, dislocates, foam roll

Klokov Press

95 X 4 X 5
115 X 1 X 5
135 X 1 X 5
155 X 1 X missed

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 2.5 the Klokov took some out of me

800 meter row
35 Push ups
800 meter row
25 push ups
800 meter row
20 push ups
800 meter row
15 push ups
800 meter row
15 push ups

Dont know time

1034

Sat

Warm-Up 500 meter row, dislocates, foam roll

Partner workout with the wife everything was done together “almost”

130-150 pound tire flip X 200 meters = I did about 160 meters alternating doing it with one hand Wife did 40 m
15 MB X 50 tandem sit-ups passing MB back and forth
200 meter run carrying 15 MB I carried it the whole way
100 KB swings I used a 53 and she used a 36
200 meter row
200 air squats

21 minutes

1035

Mon

Warm-Up 500 meter row, dislocates, foam roll

95 X 20 X Hanging Snatch
10 push ups
95 X 20 X OH Squat
10 push ups
95 X 20 X Hanging Clean
10 push ups
95 X 20 X Military Press
10 push ups
95 X 20 X Back stepping lunges
10 push ups

9:30 min

1036

Tues

Warm-Up 500 meter row, dislocates, foam roll

Cleans
95 X 3 X 3
115 X 2 X 3
135 X 2 X 3
155 X 2 X 3
185 X 2 X 3 Stopped not feeling it today

4100 meter row in 20 minutes

1037

Took three days off, have the warrior dash to do tomorrow and have not deloaded in months. Feeling good today, ready to run tomorrow and back on the weights Monday.

1038

720×960 167 KB

Warrior Dash after picture

1039

Monday

Warm-Up 500 meter row, dislocates, foam roll

Floor Press

135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
235 X 1 X 5

Military Press

135 X 2 X 5
155 X 1 X 5
165 X 1 X 5
185 X 1 X 5

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 locked up so just stopped

1000 meter row
Push ups to failure = 35
1000 meter row
Push ups to failure = 25
1000 meter row
Push ups to failure = 20
1000 meter row
Push ups to failure = 20
1000 meter row
Push ups to failure = 15

25 minutes

1040

http://www.warriordash.com/results/2013_Texas_Sat_OA.htm

My age group 94th out of 750 people the 30-39

And 376 out of 4187 people

Took me 54:25 to complete, hardest course I have done yet with all the hills we ran.