Glad you’re back DJ.
Thursday been off a week but man was it HARD to get up this morning.
Warm-Up 400 meter run, pushups, situps, foam rolling etc
BW X 30 sec X Floating Pushups (basically putting your feet on the wall about 12 inches up and static hold PU)
BW X 30 sec X wall sit (basically back against wall in parallel squat position static hold)
BW X 30 sec X L sit (basically sitting on corner of box by holding your whole body up)
20 MB X 150 Wall balls for time I think 16 or 17 minutes didnt care after being off for a week, just wanted to stop sucking wind.
[quote]DJHT wrote:
Thursday been off a week but man was it HARD to get up this morning.
Warm-Up 400 meter run, pushups, situps, foam rolling etc
BW X 30 sec X Floating Pushups (basically putting your feet on the wall about 12 inches up and static hold PU)
BW X 30 sec X wall sit (basically back against wall in parallel squat position static hold)
BW X 30 sec X L sit (basically sitting on corner of box by holding your whole body up)
20 MB X 150 Wall balls for time I think 16 or 17 minutes didnt care after being off for a week, just wanted to stop sucking wind.[/quote]
im sorta glad i wasn’t there with ya…
i hate wallballs
you need a kitty pic
[quote]DJHT wrote:
Last night was a very emotional and difficult time. We had the viewing from 5-9 there were at least 200 kids that came through that funeral home. My aunt and uncle hugged and parented each kid about being safe and making good decisions. Was heart breaking. Only thing that has come positive about this was everyone tearing into my son daily about him stopping the life style he is living. My son is very rocked by this I hope it helps. [/quote]
DJHT,
You don’t know me from Adam so take it for what this is. Really watch your son right now. young men do really crazy shit when this kind of tragedy happens.
I am sorry for your family’s loss.
Rick
[quote]FISCHER613 wrote:
[quote]DJHT wrote:
Last night was a very emotional and difficult time. We had the viewing from 5-9 there were at least 200 kids that came through that funeral home. My aunt and uncle hugged and parented each kid about being safe and making good decisions. Was heart breaking. Only thing that has come positive about this was everyone tearing into my son daily about him stopping the life style he is living. My son is very rocked by this I hope it helps. [/quote]
DJHT,
You don’t know me from Adam so take it for what this is. Really watch your son right now. young men do really crazy shit when this kind of tragedy happens.
I am sorry for your family’s loss.
Rick[/quote]
Thank you sir, I wish I could watch him closer but he is 4 hours away, but we are talking again after 17 months so that makes happy.
thinking about you and your fam big guy.
Friday
Warm-Up 400 meter run, push ups, sit ups, foam roll etc
MP warm up 95,115 X 5-7
135 X 1 X MP
155 X 1 X MP
175 X 1 X Mp
185 X 1 X MP
195 X 1 X MP, felt very good, could have probably had a shot at 205
WOD Okay 1 minute to do each set was supposed to start at 5 reps then work up to 20 reps, when couldnt complete the reps then had to do KB swings for the minute
225 X 5 X Sumo DL
225 X 6 X Sumo DL
225 X 7 X Sumo DL
225 X 8 X Sumo DL
225 X 9 X Sumo DL
225 X 10 X Sumo DL
225 X 11 X Sumo DL
225 X 12 X Sumo DL
225 X 13 X Sumo DL
53 KB X 20 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
Needles to say my ass and lower back are a little fried.
Wow! That is a ton (or tons) of volume! I am surprised you could walk out of there.
400 meter warmup? Running 440’s was my coaches favorite form of conditioning, punishment, meeting of his sadistic needs. If you ever hear that I have run a 440, it was only because I was in fear for my life. More power to you!
[quote]gregron wrote:
thinking about you and your fam big guy.[/quote]
Thanks Greg, been a rough one. You know that is the name of my son, Greg and I named him after my favorite uncle Greg. It was his son who died, dont think I have cried as much as I did since I was a kid.
looks brutal DJ… I’d like to try that workout some time. How long of a rest did you take between sets?
[quote]LittleStrick wrote:
Wow! That is a ton (or tons) of volume! I am surprised you could walk out of there.
400 meter warmup? Running 440’s was my coaches favorite form of conditioning, punishment, meeting of his sadistic needs. If you ever hear that I have run a 440, it was only because I was in fear for my life. More power to you![/quote]
Hey Strick yea man I am on this whole health kick for the past 6 months, getting weight down and getting my athletic ability. Recent lab work looks awesome and I am supposed to be on cholesterol meds and Niacin. With the way my cholesterol looked as long as I stay eating Paleo 90% of the time, and keep up the circuit minimum 3 days a week I will should not die from a heart attack in my 40’s or 50’s.
You know my back was okay doing the DL’s, I was just out of fucking breath. That minute goes very quick.
[quote]gregron wrote:
looks brutal DJ… I’d like to try that workout some time. How long of a rest did you take between sets?[/quote]
You start out with a set of 5 and the clock starts, so you have a minute to do the 5. So if you get done in 15 sec you have a 45 sec rest. Then on minute 2 you have to do 6 reps and the whole workout is going up one rep per minute. Supposed to get to 20 reps. They called it death by deadlift. I started losing form after the 13 reps so on the 14th reps I did like 4 and called it quits. Then you are supposed to do 20 kettle bell swings a minute until you get to that 20 minute mark.
[quote]DJHT wrote:
225 X 5 X Sumo DL
225 X 6 X Sumo DL
225 X 7 X Sumo DL
225 X 8 X Sumo DL
225 X 9 X Sumo DL
225 X 10 X Sumo DL
225 X 11 X Sumo DL
225 X 12 X Sumo DL
225 X 13 X Sumo DL
53 KB X 20 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
[/quote]
Holy beejeebus! That’s amazing!
And by the way, crying is good. It proves you’re human .
That is a crazy WOD
glad your back home - time heals all.
[quote]DJHT wrote:
Friday
Warm-Up 400 meter run, push ups, sit ups, foam roll etc
MP warm up 95,115 X 5-7
135 X 1 X MP
155 X 1 X MP
175 X 1 X Mp
185 X 1 X MP
195 X 1 X MP, felt very good, could have probably had a shot at 205
WOD Okay 1 minute to do each set was supposed to start at 5 reps then work up to 20 reps, when couldnt complete the reps then had to do KB swings for the minute
225 X 5 X Sumo DL
225 X 6 X Sumo DL
225 X 7 X Sumo DL
225 X 8 X Sumo DL
225 X 9 X Sumo DL
225 X 10 X Sumo DL
225 X 11 X Sumo DL
225 X 12 X Sumo DL
225 X 13 X Sumo DL
53 KB X 20 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
Needles to say my ass and lower back are a little fried. [/quote]
This is making me feel very queasy
I love me some Metcon Work.
Good training in here.
[quote]MattyXL wrote:
[quote]DJHT wrote:
Friday
Warm-Up 400 meter run, push ups, sit ups, foam roll etc
MP warm up 95,115 X 5-7
135 X 1 X MP
155 X 1 X MP
175 X 1 X Mp
185 X 1 X MP
195 X 1 X MP, felt very good, could have probably had a shot at 205
WOD Okay 1 minute to do each set was supposed to start at 5 reps then work up to 20 reps, when couldnt complete the reps then had to do KB swings for the minute
225 X 5 X Sumo DL
225 X 6 X Sumo DL
225 X 7 X Sumo DL
225 X 8 X Sumo DL
225 X 9 X Sumo DL
225 X 10 X Sumo DL
225 X 11 X Sumo DL
225 X 12 X Sumo DL
225 X 13 X Sumo DL
53 KB X 20 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
Needles to say my ass and lower back are a little fried. [/quote]
This is making me feel very queasy
[/quote]
Its not the volume so much Matty but the fucking time. 20-30 sec rests between sets is not enough for my fat ass.
[quote]DJHT wrote:
[quote]MattyXL wrote:
[quote]DJHT wrote:
Friday
Warm-Up 400 meter run, push ups, sit ups, foam roll etc
MP warm up 95,115 X 5-7
135 X 1 X MP
155 X 1 X MP
175 X 1 X Mp
185 X 1 X MP
195 X 1 X MP, felt very good, could have probably had a shot at 205
WOD Okay 1 minute to do each set was supposed to start at 5 reps then work up to 20 reps, when couldnt complete the reps then had to do KB swings for the minute
225 X 5 X Sumo DL
225 X 6 X Sumo DL
225 X 7 X Sumo DL
225 X 8 X Sumo DL
225 X 9 X Sumo DL
225 X 10 X Sumo DL
225 X 11 X Sumo DL
225 X 12 X Sumo DL
225 X 13 X Sumo DL
53 KB X 20 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
53 KB X 10 X KB swing
Needles to say my ass and lower back are a little fried. [/quote]
This is making me feel very queasy
[/quote]
Its not the volume so much Matty but the fucking time. 20-30 sec rests between sets is not enough for my fat ass.[/quote]
correction…
this is a fat ass…
Saturday
Warm-Up 400 meter run, push ups, sit ups, foam roll etc
100 meter sprint
70 DB X 10 X one arm rows each arm
100 meter sprint
BW X 10 X Burpees
100 meter sprint
70 DB X 10 X one arm rows each arm
100 meter sprint
BW X 10 X Burpees
100 meter sprint
70 DB X 10 X one arm rows each arm
100 meter sprint
BW X 10 X Burpees
100 meter sprint
70 DB X 10 X one arm rows each arm
100 meter sprint
BW X 10 X Burpees
100 meter sprint
70 DB X 10 X one arm rows each arm
100 meter sprint
BW X 10 X Burpees
100 meter sprint
70 DB X 5 X one arm rows each arm
100 meter sprint
BW X 5 X Burpees
100 meter sprint
70 DB X 5 X one arm rows each arm
100 meter sprint
BW X 5 X Burpees
100 meter sprint
70 DB X 5 X one arm rows each arm
100 meter sprint
BW X 5 X Burpees
100 meter sprint
70 DB X 5 X one arm rows each arm
100 meter sprint
BW X 5 X Burpees
100 meter sprint
70 DB X 5 X one arm rows each arm
100 meter sprint
BW X 5 X Burpees
For time some over 40 minutes and less than 45, I was supposed to do 10 burpees and 10 rows, but couldnt hang.