Mon (late night coming back from Dallas game got in at 12 and up at 5)
200 meter run and 2 min row plus various stretches
Back Squat
135 X 2 X 5
225 X 8 X 4
Keeping it light cause I have started the diet again
WOD
10 Pull ups
50 DB X 10 X 20 in Step Ups
50 DB X 10 X MP
4 rounds 11:26
Weight 212
Tues
200 meter jog and various stretches
Power clean
135 X bunch
155 X 3
185 X 1
205 X 1
225 X 1
WOD
155 X 21 X power clean
BW X 21 X bar facing Burpee
155 X 15 X power clean
BW X 15 X bar facing Burpee
155 X 9 X power clean
BW X 9 X bar facing Burpee
10 min
https://instagram.com/p/9n2XNWD-yb/
Weight 208
Wed
Jump rope and various stretches
Sprint row
250 meters X 55 sec
250 meters X 48 sec
250 meters X 48 sec
250 meters X 48 sec
WOD
53 KB X 12 X KB swings
BW X 12 X leg lifts
5 rounds 7:45
https://instagram.com/p/9qaOrnD-1X/
Weight 207
No workout early meetings yesterday
Weight 205
Fri
Warm up
200 meter run
20 lb slam ball X 10
Sit-ups with slam ball
Three rounds
WOD
75 DB X 10 C snatch alt arms
15 kcal Assault bike
1 min rest
7 rounds 19:45
Weight 204
Sat Partner WOD
Warm up
Bunch of wall balls burpees and stretching
WOD
90 BW Squats
80 Sit-ups
70 lunges
60 wall balls
50 box jumps
40 KB swings
30 push-ups
20 burpees
10 pull ups
13:58 Partnered with the wifey
Weight 202
Sun
No workout
Weight 201
Mon
Warm up
200 meter run, 100 jump ropes and various stretches
Back squat
135 X 2 X 6
185 X 1 X 6
225 X 4 X 6
275 X 2 X 6
WOD
BW X 30 X Chest to bar pull-ups
95 X 30 X Thrusters
BW X 20 X Chest to bar pull-ups
95 X 20 X Thrusters
BW X 10 X Chest to bar pull-ups
95 X 10 X Thrusters
BW X 5 X Chest to bar pull-ups
95 X 5 X Thrusters
19 min
Weight 201
Tues
490 meter jog and various stretches
Hang snatch work on form
95 X a bunch
WOD
135 X 15 X Power snatch
250 jump rope
145 X 12 X Power snatch
250 jump rope
135 X 9 X Power snatch
250 jump rope
19:38
https://instagram.com/p/954Flhj-42/
Weight 200
Wed no workout
Weight 197.5
Thurs no workout
Weight 197
Tues really put me down on this diet canāt do that with this small of kcal.
Fri
Foam roll and stretch
Bench
50 DB X 5 X 10
Superset 3 sets of 10
25 DB French press
25 DB hammer curls
Abs
20 X 3 X sit-ups
Weight 196
Sat
Foam roll and dislocates
Back squat 135
5 X 10
Calf raises 135
3 X 10
Walking lunges 25 DB
3 X 20 steps
Weight 195
Mon
Foam roll and dislocates
DL
135 X bunch
185 X 5 X 10
Arnold press superset pull-ups
30 DB X 10
3 pull-ups
3 sets
Rear Delt bent over flys superset with pull-ups
15 DB X 10
3 pull-ups
3 sets
Weight194
Tues
Foam roll and stretch
Bench
50 DB X 5 X 10
Superset 3 sets of 10
30 DB French press
30 DB hammer curls
Abs superset with push-ups
20 X 3 X sit-ups
10 X 3 X push-ups
Weight 194
Thurs
Foam roll and dislocates and various stretches
10 min X Row
5 min rest
10 min X Assault Bike
Weight 193.5
Fri
Foam roll and dislocates
Front Squat
135 X 5 X 10
Calf Raises
135 X 3 X 10
Walking lunges
25 DB X 3 X 20 steps
Weight 192
Sat stopped diet today.
Weight 190.5
Sun feeling great on no carbs but got to eat finally
Weight 191.5
Mon
Jump rope and various stretches
30 pistols
1:45 min
200 meter run
95 X 15 X Back squat
BW X 25 X Sit-Ups
4 rounds 9:38
https://instagram.com/p/-bU5xNj-8m/
Weight 192.5
Tues
3 min row and various stretches
Bench
15 X bunch
225 X 2 X 2
245 X 2 X 2
https://instagram.com/p/-d8tfID-5j/
WOD
100 X pull-ups
100 X push-ups
100 X sit-ups
100 X BW squats
29 min
Weight 194
Wed
Foam roll and dislocates, back squat X 135 X bunch
WOD
205 X 10 X Back squat
BW X 10 X 24" box jump
90 X 25 yards X sled push
5 Rounds 12:46
Weight 195
Bunch of stretches and warm up stuff
WOD see picture
To explain:
1st teammate starts doing the gymnastic part
2nd teammate runs carrying 50# sand bag
3rd teammate does barbell
When #2 gets done running he goes to barbell and starts wherever #3 is at
#3 goes to gymnastic and starts wherever #1 is at and #1 starts running
Rotate through for 30 min
We totaled 618 reps
Weight 199 damn Thanksgiving pie
