Fri
400 meter run and various stretches
1000 meter row 3:38
WOD
800 meter run (3:35)
20 MB X 50 X wall balls
135 X 25 X power clean
10:55
Weight 207
Mon
Dislocates and foam rolling
Bench
135 X 4 X 5
185 X 3 X 3
205 X 3 X 3
Tired and sore. Wife and I decided to take a deload day after being off last two days.
Weight 208
Had to take the morning off to Help friend this morning and it worked out cause I kind of need the deload. I know you guys love this picture and wanted to bring it back. Enjoy.
Weight 206ĆÆĀ»Āæ
Wed
200 meter run, squats, jump squats and push ups X 3
Clean, Jerk and Split Jerk
135 X 4
185 X 2
205 X 2
225 X 1
WOD
20 MB X 18 X wall balls
12 Burpees
3 rounds plus 9 Wall Balls
7 min
https://instagram.com/p/80PDsnj-4A/
Weight 208
Thurs
200 meter run, 2 min row and various stretches
Overhead squat
95 X 3 X 3
115 X 2 X 3
135 X 2 X 3
WOD
27 Pull ups
95 X 27 X Thrusters
21 Pull ups
95 X 21 X thrusters
15 Pull ups
95 X 15 X Thrusters
9 Pull ups
95 X 9 X Thrusters
18:13
https://instagram.com/p/820dXbD--Q/
Weight 208
Im late but here you goā¦
Lol thanks man
Fri
100 jump ropes and various stretches
Bench
135 X Bunch
225 X 3 X 3
WOD
800 meter run
50 sit ups
50 Air Squats
800 meter run
30 sit ups
30 air squats
800 meter run
17:49
https://instagram.com/p/85YOdDD--7/
Weight 206
Sat
Bunch of warm up stuff
AMRAP 19 min
18 lunges with 25 plate
15 box jumps 24 inch
12 MPs with 115
9 slam balls 20#
6 rounds and 21 reps
Weight 206
Mon
2 min row and 400 meter run and various stretches
Front squat
135 X 2 X 5
225 X 3
245 X 3
255 X 3
275 X 3
295 X 2
WOD
EMOTM
75 Thrusters X 5
Pull-ups X 5
Burpees X 5
5 rounds was supposed to go for minimum of 15 min or penalty below
1000 meter row
50 burpees
Weight 207
Tues
3 min row and various stretches
Prowler push
2 X 45ās X 40 yards
5 rounds in 5 min
WOD
135 X 11 X Front squats
135 X 10 X Push press
3 rounds 5:50
Was supposed to be 7 rounds but just not feeling it today so shut it down.
https://instagram.com/p/9Drts6j-zB/
https://instagram.com/p/9Dps4qj-_5/
Weight 209
Nice trainingā¦ those front squats are awesome!
[quote]daddyzombie wrote:
Nice trainingā¦ those front squats are awesome![/quote]
Thanks
Wed
Jump rope and various stretches
Toes to bar or L leg pull-ups
5 X 5
https://instagram.com/p/9GPK7Qj-wE/
WOD
70 DB X 10 X Alternate arm Snatch
400 meter run
5 rounds 12:15
https://instagram.com/p/9GRZqFj-zM/
Weight 207
Thurs
200 meter run and various stretches
1000 meter row
3:34
WOD
Partner Work out with Wifey 20 Min AMRAP
9 Pull ups
9 Thrusters 135 (wifey did 85)
9 Hand stand push ups
9 Power Cleans 135 (wifey did 85)
9 Pull Ups
9 Push Press 135 (wifey did 85)
9 KB Swings 70 (wifey did 53)
4 rounds plus 9 thrusters
https://instagram.com/p/9I1eLyD-9Q/
Weight 210
Handstand pushups are the best shoulder builder, even CT thinks so.
Mon
Nothing crazy today been off for 3 days at church marriage retreat.
Wife and I just did our own thing today
Foam rolling
DL
135 X 2 X 5
225 X 2 X 3
275 X 3
295 X 3
315 X 3
WOD
115 X 25 X hang cleans
25 sit ups
25 box jumps 24"
3 rounds 13 min
Weight 210
Tues
400 meter jog and various stretches
Back squat
135 X 2 X 5
225 X 2 X 5
245 X 1 X 5
275 X 1 X 5
295 X 1 X 5
WOD
7 min AMRAP
6 pull-ups
11 thrusters with 115
63 reps (3 rounds +)
https://instagram.com/p/9VuUiuD-x5/
Weight 207
Wed
2 min row and various stretches
95 X hang snatch
95 X full snatch
95 X overhead squat
Complex
5 sets working on form and I suck at full snatch
WOD
10 toes to bar
135 X 5 X power snatch
5 rounds 10 min
https://instagram.com/p/9YSHSBj-zk/
Weight 207
Fri
200 meter run and various stretches
Front squat
135 X 2 X 5
185 X 5
205 X 5
225 X 5
245 X 5
275 X 5
WOD
15 burpees
95 X 20 push press
15 burpees
95 X 20 Over head squat
15 burpees
95 X 20 push press
15 burpees
9:10
https://instagram.com/p/9dbgKrD-4v/
Weight 208