Thurs
Dislocates and foam roll
500 meter row
135 X 12 X Clean and Jerk
BW X 6 X Dead hang pull-ups
3 rounds 21:45
Tricep push downs X 25
Plank X 1 min
3 rounds
Weight 207
Took a few days off for body and mind rest.
Didnāt weigh and didnāt cut kcal just kind of chilled and spent some time with my wife.
Mon back on the horse
Dislocated and foam roll
400 meter run
135 X 15 X Clean and Jerk
BW X 10 X roman chair sit-ups
400 meter run
135 X 10 X Clean and Jerk
BW X 20 X roman chair sit-ups
400 meter run
135 X 5 X Clean and Jerk
BW X 30 X roman chair sit-ups
400 meter run
19:04
Weight 206
Tues
Dislocates and foam roll
BW X 5 X Chest to bar
BW X 7 X Hand stand push ups
70 db X 9 X Snatch 9 each arm
200 meter run
5 rounds 20:05
Weight 208
Wed Close friend Tracie had her birthday today
Dislocates and foam roll
5 min cut off
115 X 30 X Push press
BW X 100 X jump rope
115 X 12 X Push press
BW X 100 X Jump rope
115 X 10 X Push press
5 min cut off
135 X 12 X Hang clean
BW X 30 X Air Squat
135 X 12 X Hang clean
BW X 30 X Air Squat
135 X 12 X Hang clean
15 min cut off
75 X 10 X Sumo DL High Pull (SDHP)
75 X 10 X OVer Head Squat (OHS)
75 X 9 X SDHP
75 X 9 X OHS
75 X 8 X SDHP
75 X 8 X OHS
75 X 7 X SDHP
75 X 7 X OHS
75 X 6 X SDHP
75 X 6 X OHS
75 X 5 X SDHP
75 X 5 X OHS
75 X 4 X SDHP
75 X 4 X OHS
75 X 3 X SDHP
75 X 3 X OHS
75 X 2 X SDHP
75 X 2 X OHS
75 X 1 X SDHP
75 X 1 X OHS
Only break between work outs was to change weights
Weight 208
Thurs
Dislocates and foam roll
205 X 20 X front squat
BW X 30 X 24" box jumps
53 KB X 40 X KB swings
20 MB X 50 X Wall balls
53 KB X 40 X KB swings
BW X 30 X 24" box jumps
205 X 20 X front squats
24:30
Weight 209 had a few beers at BD party last night 
Sat
Dislocates and foam roll
3 min per lift with a partner (they rest while you lift and switch we did reps of 5)
95 X Power snatch X 25 reps
BW X Burpee over bar X 20
95 X OHS X 10 (could not drop bar while partner reps)
BW X Pull ups X 20
3 rounds
Weight 210
Mon
Dislocates and foam roll
Box back squats
225 X 3
275 X 3
295 X 3
315 X 3
335 X 3
365 X 3
315 X 3 no box
Timed workout
95 X 12 X Thrusters
BW X 12 X Toes to bar
5 rounds 13:50 min
Weight 209
Tues morning had a call out to clinic so was there from 1:00 am till 3:30
Needless to say missed working out. Weight 208
Wed
Dislocates and foam roll
8 min AMRAP
20 MB X 12 X wall balls
BW X 8 X 24" box jumps
5 rounds
8 min AMRAP
185 X 8 X Front squat
BW X 12 X Bar facing burpees
3 rounds
8 min AMRAP
BW X 150 X jump rope
135 X 20 X DL
2 rounds plus 150 jump ropes
All with no break between 8 min AMRAPs
Weight 209.5
Thur
Dislocates and dropped kids off at pool
800 meter run
155 X 21 X Hang clean
3 rounds 22:50
Weight 209
Fri
Dislocates
135 X 10 each leg X 20" box step ups
BW X 10 X GHD back extensions
3 rounds 11 min
400 meter run
70 KB X 21 X KB Swings
20 MB X 22 X Wall Balls
400 meter run
70 KB X 15 X KB swings
20 MB X 15 X wall balls
400 meter run
70 KB X 9 X KB swings
20 MB X 9 X wall balls
400 meter run
17:45
Weight 210
Sat
Dislocates and foam roll
135 X 5 X Power snatch
135 X 10 X Back Squat
135 X 5 X behind the neck jerk
All without letting go of bar
BW X 20 X chin ups
5 Rounds 31:15
Weight 210
Mon
.5 mile walk
4.5 mile run
.5 mile walk
Unknown weight on the road
Tues
.5 mile walk
4.5 mile run
.5 mile walk
55 min
Weight 207 in clothes after run
Wed
.5 mile walk
4.5 mile run
.5 mile walk
55 min
Another boring ass run. But I get to go home today and see my baby.
Thurs
Dislocates and foam roll
75 X 30 X Push press
95 X 30 X Push press
115 X 30 X Push press
8 min
Tabata 20/10 6 rounds
40# X Slam Ball (averaged 8)
95 X Thrusters (averaged 6)
BW X Lateral hops (averaged 10)
Go through all above considered 1 round
Weight 211
Fri
Dislocates and foam roll
Tabata
Row for distance 90 sec
15 sec rest
Plank for 45 sec
30 sec rest
6 rounds 2500 meters rowed
Straight into 1 mile run 8:45
Weight 208
Sat
BW X 15 X Plyo push ups
53 KB X 10 X Snatch each arm
60# X 200 feet X sand bag carry
5 rounds 14 min
Weight 206
Mon life is officially changed
Dislocates and foam roll
150 Jump rope
BW X 21 X Hand stand push ups (HSPU)
24" X 21 X box jumps
150 jump ropes
BW X 15 X HSPU
24" X 15 X box jumps
150 jump rope
BW X 9 X HSPU
24" X 9 X box jumps
12:20
Russian twists X 50 (2 ct)
1 min plank
Dead bugs X 50
1 min plank
Bicycle crunches X 50 (2 ct)
1 min plank
Leg lifts X 50
Weight 205
Tues
Dislocates and foam roll
135 X 5 X Bench
10 push ups
155 X 5 X bench
10 push ups
175 X 5 X bench
10 push ups
195 X 5 X bench
10 push ups
215 X 5 X bench
10 push ups
135 X bench failure X 13
10 min
8 AMRAP
200 meter row
10 pull ups
10 burpees
53 KB X 10 X KB swings
2 rounds + 150 meter row
Rest 3 minutes
8 AMRAP
200 meter row
10 pull ups
10 burpees
53 KB X 10 X KB swings
2 rounds + 150 meter row
Weight 207