Wed
Dislocates and foam roll
4.5 mile run
39 min
Weight 203
Thurs
Dislocates and foam roll
145 X 5 X power clean
20 MB X 10 X MB sit-ups
20 MB X 15 X wall balls
6 rounds 20 min
45 BB X 50 X BB curls
20 DB X 2 X 30 X hammer curls
Fri
Dislocates and foam roll
95 X 21 X thruster
BW X 21 X burpee
95 X 18 X thruster
BW X 18 X burpee
95 X 15 X thruster
BW X 15 X burpee
95 X 12 X thruster
BW X 12 X burpee
95 X 9 X thruster
BW X 9 X burpee
95 X 6 X thruster
BW X 6 X burpee
95 X 3 X thruster
BW X 3 X burpee
25 min
Weight 205
Sat
Dislocates and foam roll
1 mile run
155 X 21 X Power clean and Jerk
800 meter run
155 X 21 X Power clean and Jerk
1 mile run
38 min
Weight 205
Mon
Dislocates and foam roll
40 X Burpeeās
95 X 30 X Power Snatch
30 X Burpeeās
135 X 5 X Power snatch
17 min
Back Squat
135 X 2 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 5
BW X 2 X 30 X Lunges
Weight 204.5
Tues
Dislocates and foam roll
24 in X 15 X Box Jumps
115 X 12 X Push press
25 MB X 9 X Med ball sit ups
6 rounds 18 min
20 DB X 2 X 20 X French Press
20 DB X 2 X 10 X French Press
45 BB X 50 X Curls
30 DB X 2 X 20 X Hammer Curlsļ»æ
Weight 204.5ļ»æ
Tues
Dislocates and foam roll
24 in X 15 X Box Jumps
115 X 12 X Push press
25 MB X 9 X Med ball sit ups
6 rounds 18 min
20 DB X 2 X 20 X French Press
20 DB X 2 X 10 X French Press
45 BB X 50 X Curls
30 DB X 2 X 20 X Hammer Curlsļ»æ
Weight 204.5ļ»æ
Wed
Dislocates and foam roll
4.5 mile run
40 min
Weight 204
Its amazing that your weight doesnāt vary a lot from day to day. I can get a five pound swing just from meal composition.
[quote]JoeGood wrote:
Its amazing that your weight doesnāt vary a lot from day to day. I can get a five pound swing just from meal composition. [/quote]
I am pretty consistent with what I am eating right now, so I have pretty much pegged my maintenance calories. So its basically just eating the same thing daily. Which sucks but at least it keeps me regular.
Thurs
Dislocates and foam roll
200 meter run
135 X 11 X Thrusters
200 meter run
135 X 11 X Push press
200 meter run
135 X 11 X Bench
4 rounds 41 min
Weight 202.5
Fri
Dislocates and foam roll
BW X 5 X Pull Ups
225 X 10 X DL
BW X 15 X 24 in box jumps
5 rounds 20 min
BW X 50 X sit-ups
45 BB X 50 X Curls
Weight 205
Mon
Dislocates and foam roll
5 Rounds For Load: 125 lb
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Without letting go of the bar, or resting it on the ground, complete 7 sets of the sequence to complete 1 round.
20 min
BW X 2 X 50 X sit ups
Weight 205
Ties
Dislocates and foam roll
20 min AMRAP
5 rounds plus 3 reps
225 X 3 X Snatch Grip DL
BW X 6 X Burpee pull-ups
70 KB X 9 X KB Swings
BW X 90 X Single unders
Weight 205
Wed
Dislocates and foam roll
4.5 mile run
40 min
Weight 205
My scale worries me but its brand new so just have to have faith I guess.
But weighing the same every day is both encouraging but skeptical
Thurs
Dislocates and foam roll
10 min as many as possible
75 X 30 X Power Snatch
115 X 30 X Power Snatch
145 X 2 X Power Snatch
16 min Round every minute on the minute
145 X 10 X Back Squat Alternate with
145 X 10 X Calf Raises
This sucked
Weight 206
Fri Brotastic
Dislocates and foam roll
45 DB X 50 X Bench
45 BB X 50 X Klokov press
BW X 50 X roman chair sit-ups
20 DB X 50 X DB French press
45 BB X 50 X standing straight curls
2 rounds 45 min
Weight 206
Sat
Dislocates and foam roll
53 KB X 15 X KB swings
115 X 15 X Power cleans
BW X 15 X 24 in box jumps
7 rounds 28 min
Weight 206
Doing good, keep it up.
Mon
Foam roll all I had time for today
135 X 10 X DL
BW X 15 X 24 in box jump
185 X 15 X DL
BW X 15 X 24 in box jump
225 X 20 X DL
BW X 15 X 24 in box jump
275 X 5 X DL
8 min
BW X 100 X jump rope
BW X 50 S sit ups
BW X 80 X jump rope
BW X 40 X sit ups
BW X 60 X jump rope
BW X 30 X sit ups
BW X 40 X jump rope
BW X 20 X sit ups
BW X 20 X jump rope
BW X 10 X sit ups
Weight 207