Sat light speed day
Warm Up 400 meter run, push ups, GHD back extensions, dislocates, foam roll etc
135 X 1 X 21 X Power cleans
135 X 1 X 21 X Pendalay Row
135 X 1 X 15 X Power cleans
135 X 1 X 15 X Pendalay row
135 X 1 X 9 X Power Cleans
135 X 1 X 9 X Pendalay Row
time 11:20
Awesome as usual DJ, after the meet I am gonna start a modified version of Pendlays 5x5 with one day dedicated to theeee front squat…
still no vids of the DL?
sad, so sad~
Wed
Been out of town last two days for work, you know getting up at 3 Monday morning drive 4 hours work 12 hours go die in hotel room get up work 8 hours then drive 4 hours home. Working out was the farthest thing on my mind. But back home and ready to get the blood flowing again.
Warm Up 400 meter run, push ups, GHD back extensions, dislocates, foam roll etc
65 BB X 15 X Thrusters
BW X 10 X Sit ups
Times 10 rounds for 22 minutes
This week is going to be messed up, just plan to do a heavy leg day Friday. Tomorrow is another CF day, Wife is working so Thanksgiving is today.
[quote]Edgy wrote:
still no vids of the DL?
sad, so sad~[/quote]
Yea I know. I suck. Jlo reminds me of this daily.
Thursday
Warm Up 400 meter run, push ups, GHD back extensions, dislocates, foam roll etc
Floor Press
135 X 2 X 5
185 X 1 X 5
205 X 1 X 5
225 X 1 X 5
245 X 1 X 3
265 X 1 X 1+= 1
Military Press
135 X 2 X 5
155 X 1 X 5
175 X 1 X 3
205 X 1 X 1+=2
135 X 5 X 10 with 60 rest between sets
Mile run under 9 minutes
Happy Thanksgiving
Wishing you and the family a great holiday bro…
[quote]MattyXL wrote:
Wishing you and the family a great holiday bro…[/quote]
Same to you Matty
Saturday
Warm Up 400 meter run, push ups, GHD back extensions, dislocates, foam roll etc
53 KB X 1 X 20 X KB one arm snatch each arm
70 KB X 1 X 20 X KB one arm row each arm
70 KB X 1 X 20 X KB Goblet Squat
BW X 1 X 20 X Sit up
53 KB X 1 X 20 X KB GHD back extension
53 KB X 1 X 15 X KB one arm snatch each arm
70 KB X 1 X 15 X KB one arm row each arm
70 KB X 1 X 15 X KB Goblet Squat
BW X 1 X 15 X Sit up
BW X 1 X 15 X KB GHD back extension
53 KB X 1 X 10 X KB one arm snatch each arm
70 KB X 1 X 10 X KB one arm row each arm
70 KB X 1 X 10 X KB Goblet Squat
BW X 1 X 10 X Sit up
BW X 1 X 10 X KB GHD back extension
24:30 minutes
Skipped today, to cold, to tired and to sore. Serious DOMS from Saturday to my whole back, to many back injuries to fuck around with this.
Back on the horse tomorrow.
I truly cannot believe how many swings you do. I think my spine would dislocate. Respect!
You sure are strong for an old guy. 
^ LOL
@Canada hey man where you been.
You know the human body can adapt to almost anything. I have not done an isolation arm workout in years. I would fail real quick.
[quote]Derek542 wrote:
You know the human body can adapt to almost anything. [/quote]
Where’s Edgy to jump on this gem?
Tuesday
Warm Up 400 meter run, push ups, GHD back extensions, dislocates, foam roll etc
Floor Press
135 X 2 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
Military Press
115 X 2 X 5
135 X 2 X 5
155 X 1 X 5
175 X 1 X 5+= 8
135 X 5 X 10 with 60 rest between sets
Wed Circus Fit
Warm Up 400 meter run, push ups, GHD back extensions, dislocates, foam roll etc
185 X 10 X DL
BW X 5 X Hand stand against wall, lift right arm, then left arm count of 5
As Many Rounds as Possible in 20 minutes I got to 9
Back is still very sore from Saturday, foam rolling still hurts, so went light and low today.
Dude the hand stand thing sounds ridiculous, I doubt I could do one.
[quote]Patch2 wrote:
Dude the hand stand thing sounds ridiculous, I doubt I could do one. [/quote]
You were supposed to do a handstand walk, like the picture.
My shoulder would not handle the 225 pounds in that unstable of a movement.
Sucks cause it looked like fun.
[quote]Derek542 wrote:
like the picture?
[/quote]
Why yes…yes I do
[quote]Derek542 wrote:
[quote]Patch2 wrote:
Dude the hand stand thing sounds ridiculous, I doubt I could do one. [/quote]
You were supposed to do a handstand walk, like the picture.
My shoulder would not handle the 225 pounds in that unstable of a movement.
Sucks cause it looked like fun.[/quote]
Yeah, I couldn’t walk across the room on my hands. Did JLo do it?