Thursday
Warm-Up 500 meter row, dislocates, foam roll
Clean and Strict press
135 X 3 X 3
155 X 1 X 3
165 X 1 X 3
185 X 1 X 3
205 X 1 X 3
Tired today and right shoulder a little tight, just called it and did some lacrosse ball work and stretching
Friday
Warm-Up 500 meter row, dislocates, foam roll
135 X 7 X Thruster
24 in X 7 X Burpee box jumps
800 meter run
135 X 7 X Thruster
24 in X 7 X Burpee box jumps
800 meter run
135 X 7 X Thruster
24 in X 7 X Burpee box jumps
800 meter run
135 X 7 X Thruster
24 in X 7 X Burpee box jumps
800 meter run
135 X 7 X Thruster
24 in X 7 X Burpee box jumps
800 meter run
135 X 7 X Thruster
24 in X 7 X Burpee box jumps
800 meter run
135 X 7 X Thruster
24 in X 7 X Burpee box jumps
800 meter run
45 min
Derek your becoming an animal!
Your numbers are improving at a slow and steady rate while your work capacity is doing great!
Are these “workouts” programmed for you or are they your own?
Hope you been well.
Rick
[quote]FISCHER613 wrote:
Derek your becoming an animal!
Your numbers are improving at a slow and steady rate while your work capacity is doing great!
Are these “workouts” programmed for you or are they your own?
Hope you been well.
Rick[/quote]
Hey Rick nice to see you back and with the living 
Hope all is well with you my friend.
I program them myself, as you know I work out at a CF box, that an ortho Dr friend of mine owns. I have my power rack up there and he doesnt charge me cause I have sent him over 100 k worth of surgeries.
Right now I am in this obstacle course race mentality and will probably next year start doing some CF comps. Nothing major or the open or anything, just local stuff to have some fun and have a goal.
I am pretty much in football shape right now, I get asked if I play so that is pretty cool.
Sat
800 meter run, dislocates and foam roll
Partner workout with the wife
Cannot drop the bar to the ground
95/65 X 100 front squats
95/65 X 100 Romanian dead lifts
BW X 100 push ups
2 each 200 meter tag team run
Dont know the time
Monday
Warm-Up 500 meter row, dislocates, foam roll
185 X 10 X Floor Press
185 X 5 X Push Press
800 meter run
185 X 10 X Floor Press
185 X 5 X Push Press
800 meter run
185 X 10 X Floor Press
185 X 5 X Push Press
800 meter run
185 X 10 X Floor Press
185 X 5 X Push Press
800 meter run
185 X 10 X Floor Press
185 X 5 X Push Press
800 meter run
185 X 10 X Floor Press
185 X 5 X Push Press
800 meter run
185 X 10 X Floor Press
185 X 5 X Push Press
800 meter run
45 min
Tuesday
Warm-Up 500 meter row, dislocates, foam roll
185 X 75 X Back Squat
While doing above every minute on the minute do 45 jump ropes
Took me 10 minutes
Wed
Warm-Up 500 meter row, dislocates, foam roll
4 mile run
Beast !
Incredible conditioning work here and a lot of good strength. What is a CF competition? Excuse my ignorance.
[quote]gorillavanilla wrote:
Incredible conditioning work here and a lot of good strength. What is a CF competition? Excuse my ignorance.[/quote]
the dreaded and much spoke bad about crossfit.
Long story short, my wife works for an orthopedic surgeon, who happens to own a Crossfit gym.
I took my power rack out of my garage and put in the gym (Doc is a friend of mine first), second I send Doc surgical patients from my company. So I get free membership and I spend 5 days a week with the wife every morning working out with her.
Okay, I just wasn’t getting the acronym because my brain had a black-out. I bet those mornings are invaluable time spent with your wife.
[quote]gorillavanilla wrote:
Okay, I just wasn’t getting the acronym because my brain had a black-out. I bet those mornings are invaluable time spent with your wife. [/quote]
Yes they are sir, it has made our marriage even more stronger for spending that time together.
Thur
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
MP
135 X 2 X 5
155 X 1 X 5
165 X 1 X 5
185 X 1 X 5
Klokov with Blue Band pull aparts supersetting nonstop
75 X 3 X 10
Blue Band X 3 X 15
Mon
Warm-Up 500 meter row, dislocates, foam roll
205 X 5 X Floor Press
BW X 15 X Push Up
800 meter run
205 X 5 X Floor Press
BW X 15 X Push Up
800 meter run
205 X 5 X Floor Press
BW X 15 X Push Up
800 meter run
205 X 5 X Floor Press
BW X 15 X Push Up
800 meter run
205 X 5 X Floor Press
BW X 15 X Push Up
800 meter run
205 X 5 X Floor Press
BW X 15 X Push Up
800 meter run
205 X 5 X Floor Press
BW X 15 X Push Up
800 meter run
205 X 1 X Floor Press (okay tapped out)
BW X 15 X Push Up
800 meter run
53 min
Tues
Warm-Up 500 meter row, dislocates, foam roll
135 X 5 X Snatch
135 X 10 X Hang Clean
800 meter run
135 X 5 X Snatch
135 X 10 X Hang Clean
800 meter run
135 X 5 X Snatch
135 X 10 X Hang Clean
800 meter run
135 X 5 X Snatch
135 X 10 X Hang Clean
800 meter run
135 X 5 X Snatch
135 X 10 X Hang Clean
800 meter run
135 X 5 X Snatch
135 X 10 X Hang Clean
800 meter run
135 X 5 X Snatch
135 X 10 X Hang Clean
800 meter run
135 X 5 X Snatch
135 X 10 X Hang Clean
800 meter run
55 minutes had a little injury on round three, hand slipped on snatch from the top, and it ended up sliding down my knee and shins
Yea hitting off the left knee hurt more than the shins
OUCH! Hope this is just “hurt” and not “injured”…
[quote]notbig wrote:
OUCH! Hope this is just “hurt” and not “injured”… [/quote]
Knee is a little sore, I have done this before to my shins doing DL.