Sat
Dislocates
Bench paused
135 X 3 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
245 X 3
275 X 2
DB bench
75 X 5 X 10
DB French press
25 X 3 X 10
Weight 207.5
Mon
200 meter row and various stretches
Muscle ups
Worked on bar ups about 20 attempts
canā get up to about midway between xyphoid and belly button.
WOD
15 kcal row
20 MPs with 75 bar
200 meter run
100 jump ropes
5 rounds 19:40
Weight 207
Tues
Foam roll
Back squat
135 X 3 X 5
185 X 5
205 X 5
225 X 5
245 X 5
275 X 5
295 X 5
315 X 3
4 rounds
150 lb sled push X 50 yards
BW X lunges X 50 yards
15 min
Weight 205.5
Wed
200 meter row, 10 push-ups and squats X 3
Bench 5X5
225
70 KB X 5 X KB swings
BW X 5 X Ring dips
200 meter run
70 KB X 4 X KB swings
BW X 4 X Ring dips
200 meter run
70 KB X 3 X KB swings
BW X 3 X Ring dips
200 meter run
70 KB X 2 X KB swings
BW X 2 X Ring dips
200 meter run
70 KB X 1 X KB swings
BW X 1 X Ring dips
200 meter run
70 KB X 2 X KB swings
BW X 2 X Ring dips
200 meter run
70 KB X 3 X KB swings
BW X 3 X Ring dips
200 meter run
70 KB X 4 X KB swings
BW X 4 X Ring dips
200 meter run
70 KB X 5 X KB swings
BW X 5 X Ring dips
200 meter run
12 min
Weight 207
Thurs
2 min row and various stretches
Front squat
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
275 X 1 X 3
295 X 1 X 3
295 X 1 X 1 used a wider hand placement by suggestion. Have to work on it.
WOD
95 X 21 X Snatch
BW X 21 X chest to bar
95 X 15 X Snatch
BW X 15 X chest to bar
95 X 9 X Snatch
15 min did not finish. Shoulders did not like me today
Weight 207
Sat
Foam roll
Rack pulls
155 X 2 X 5
265 X 2 X 5
315 X 2 X 5
345 X 2 X 5
Dead hang chin ups
5 X 6
Missed last two
45 bar X 50 X Curls
50 sit ups
45 bar X 50 X Curls
50 sit ups
Weight 209
Sun
foam roll and disclocates
Bench
135 X 3 X 5
185 X 2 X 5
205 X 5
workout
205 X 5 X 10 (missed last two reps)
DB
75 X 10, 9, 8, 7, 6
weight 209
Tues
3 min row plus various stretches
Back squat
135 X 2 X 5
225 X 5
275 X 3
295 X 1
315 X 1
335 X 1
365 X 1 felt good could have done 405
WOD
800 meter run
135 X 25 X power clean
24 in X 25 X box jumps
20 MB X 50 X wall balls
24 in X 25 X box jumps
135 X 25 X power cleans
800 meter run
28 min
Weight 209
Wed
Jump ropes and various stretches
Bunch of Snatch movements, power, hang and full with 95 pounds just working on form.
I officially suck at this movement, I just do not have the flexibility in my shoulders yet to do this comfortably
WOD
150 jump ropes
25 toes to bar
135 X 25 X clean and jerk
150 jump ropes
25 toes to bar
135 X 25 X clean and jerk
150 jump ropes
10 toes to bar
15 minutes
Weight 208
Just a bad morning workout, grumpy and just sore. Looking forward to a break from everything.
Thurs
400 meter run and various stretches
Front squat
135 X 3 X 5
225 X 2 X 1
275 X 1
295 X 1
305 X 1
315 X 1 felt decent could have gotten 335
WOD
8 burpees
12 KB swings 53 lb
15 sit ups
7 rounds 14 minutes
Weight 210
Fri
200 meter run and various stretches
500 meter row 1:55
1:55 rest
750 meter row 2:55
2:55 rest
1000 meter row 3:45
WOD
95 thrusters X 21
Pull ups X 21
95 thrusters X 15
Pull ups X 15
95 thrusters X 9
Pull ups X 9
9:22
Weight 205.5
Last week went on a cruise.
Worked out twice once upper body and once lower.
Monday Labor Day
Bunch of football drills and stretches
WOD
20 in box jumps for one minute
75 BB X push press for one minute
Kcal row X one min
20 MB X wall balls for one minute
75 BB X Sumo DL High Pull for one minute
One minute rest
5 rounds 355 reps total
Weight 211
Tues (back to work ugh)
200 meter run and a bunch of stretches
Bench
135 X 5
185 X 5
205 X 5
225 X 2 X 3
245 X 2 X 3
265 X 1 shoulder just would not warm up and felt off so did not push it
WOD
1000 meter row
45 bar X 50 Thrusters
30 Pull ups
12:15
Weight 213
Wed
Running and various stretches
Just worked on snatch with the bar.
The correct full movement has always felt so unnatural.
WOD
135 X 5 X Power Snatch
BW X 10 X Tors to bar
24 in X 15 X Box jump overs
4 rounds 14:30
Weight 210
Thurs
Running, rowing and various stretches
20 sit-ups
30 super mans
3 rounds
WOD
165 X 15 X thrusters
BW X 15 X Cest to bar pull-ups
165 X 10 X thrusters
BW X 10 X Cest to bar pull-ups
165 X 6 X thrusters
BW X 6 X Cest to bar pull-ups
12:00
Weight 210
Fri
Row and various stretches
Back squat
185 X 4 X 10
WOD
135 X 9 X Power clean
BW X 11 X Burpee
5 rounds 10:08
Weight 210
Mon and new hair style
400 meter run and various stretches
Back squat
135 X 5
185 X 5
225 X 3 X 10
WOD
135 X 5 X MP
20 Kcal row
25 sit-ups
1 min rest
5 rounds 18 min
https://instagram.com/p/7m_yhrD-yq/
Weight 211
Tues
200 meter run and push-ups and stretches times 3
Close grip bench
185 X 10
One arm DB rows
65 X 10 each arm
5 sets
WOD
70 KB X 9 X KB swings
9 burpees
70 KB X 9 X KB Swings
9 X 24 in box jumps
3 rounds 8:38
https://instagram.com/p/7pklw3D-yr/
Weight 210
Wed
100 meter row and stretches ,X 3
95 Lb Snatch working on form for 12 minutes
WOD
135 X 21 X Clean
BW X 21 X Ring Dips
135 X 15 X Clean
BW X 15 X Ring Dips
135 X 9 X Clean
BW X 9 X Ring Dips
13:02
https://instagram.com/p/7sKTgOD-2q/
Weight 209