Sat
Warm up stuff
Partner WOD
10 Pull ups
20 Push Ups
20" X 30 X Wall Balls
200 meter run
70 KB X 30 X Swings
400 meter run
150 lunges
400 meter run
30 wall balls
30 KB swings
200 meter run
20 push ups
10 pull ups
18:40 min
Forgot to post sat
Tues
Warm up stuff
WOD
10 min cut off no rack
135 X 20 X push press
155 X 20 X push press
185 X 20. X push press
8:25
3 min rest
10 min cut off
135 X 20 X hang power clean (back did not like)
155 X 20 X stiff leg dead
185 X 20 X DL
10 min
3 min rest
10 min cut off
20 X strict chest to bar pull ups
20 X chest to bar pull ups
20 X pull-ups
9:56
Now off to catch flight to Pittsburg.
https://instagram.com/p/BKk4JHCD1v8/
Fri
Warm up stuff
Skill
Back squat I went light and working on form. My back is still not right.
135 X 3 X 6
185 X 2 X 6
205 X 2 X 6
WOD
50 DB X 15 X push press
50 DB X 12 X lunges
50 DB X 9 X DL
Unbroken only time to rest is between rounds or burpee penalty
5 rounds 11:17
https://instagram.com/p/BKsl6_BDoQK/
Sat
Warm up stuff
WOD
20 MB X 3 cleans
20 MB X 19 wall balls
20 MB X 9 sit-ups
20 MB X 400 meter run
6 rounds 29:26
This sucked.
Mon
Warm up stuff
Skill
Strict Pull-ups
50 in 10 min
WOD
200 meter run
10 toes to bar
70 KB X 15 C KB swings
6 rounds + 200 meter run and 5 toes to bar
Tues
Warm up stuff
WOD
EMOM X 30 min
11 kcal row even minutes
11 burpee a odd minutes
First two minutes I did 15 to test
Total reps of 169 burpees and kcal row
About an 8.9 on the suckatude meter
https://instagram.com/p/BK22jMrhlVc/
Wed Hump Day
Warm up stuff
Skill
Front squats
135 X 2 X 3
185 X 2 X 3
205 X 1 X 3
225 X 1 X 3
Back squats
245 X 2 X 3
Back is feeling better so didnāt want to push it. Just a little twinge on the left side.
WOD
155 X 10 X Full Clean
200 jump ropes
155 X 8 X clean
160 jump ropes
155 X 6 X clean
120 jump ropes
155 X 4 X clean
80 jump ropes
155 X 2 X clean
40 jump ropes
9:58
https://instagram.com/p/BK5boLMhwCs/
Thurs
Warm up stuff
Skill
Strict MP
135 X bunch
155 X couple
185 X 5 X 1
WOD
12 min EMOM
Min 1
135 X 5 X power snatch
10 toes to bar
Min 2
200 meter run
Min 3
135 X 5 X C&J
10 toes to bar
Min 4
200 meter run
Min 5
135 X 5 X Thruster
10 toes to bar
Min 6
200 meter run
2 rounds all reps completed
https://instagram.com/p/BK8Av6ShPKO/
Mon
Warm up stuff
Skill
Back squat
135 X bunch
185 X 3
225 X 3
275 X 3
315 X 3
365 X 3
WOD
5 rounds max reps unbroken each round
185 power clean (5 each round)
Hand stand push ups (10 each round)
Just because we are winning at the moment.
Tues
Warm up stuff
Skill
95 X 50 X strict press
75 sit-ups
5 min
WOD
0-10 min
95 X 10 X power snatch
10 X bar facing burpees
3 sets 5:20 min
10-20
95 X 15 X power snatch
15 X bar facing burpees
2 sets 6:11 min
20-30
95 X 30 X power snatch
30 bar facing burpees
1 set 7 min
https://instagram.com/p/BLI3zHdBPRM/
Wed
5 mile jog over bridge
Watch not working today
Thurs
Warm up stuff
Skill
Front squat
135 X bunch
185 X 3
205 X 3
215 X 3
225 X 3
245 X 3
WOD
5 rounds
10 chest to bar pull-ups
95 X 10 X power snatch
95 X 10 X back squat
16:45
https://instagram.com/p/BLN_HYDhPap/
Fri
Warm up stuff
Skill
Sprint row
250 meters = 47 sec
1 min rest
250 meters = 47 sec
1 min rest
250 meters = 47 sec
1 min rest
250 meters = 48 sec
1 min rest
250 meters = 49 sec
WOD
800 meter run
10 ring pull-ups
400 meter run
10 ring pull-ups
800 meter run
12:44
Sat
Work out 1
Client asked if I would run in his Corp 5k run this morning 8 am.
Under 23 min
Work out 2
WOD
Team of three break up reps with one working at a time.
90 kcal row
95 X 90 X push press
95 X 90 X back squat
90 sit-ups
200 meter run together
60 kcal row
95 X 60 X push press
95 X 60 X back squat
60 sit-ups
200 meter run
30 kcal row
95 X 30 X push press
95 X 30 X back squat
30 sit-ups
200 meter run
17:44
https://instagram.com/p/BLTinZ-BwB_/
Tues
Warm up stuff
Skill
4 rounds
30 sit ups
1 min hang from bar
WOD
0-5 min AMRAP
21 kcal row
95 X 21 X DL
2 rounds 10 kcal row
5-10 min rest
10-15 min AMRAP
15 kcal row
95 X 15 X front squat
2 rounds 15 kcal row
15-20 rest
20-25 min AMRAP
9 kcal row
95 X 9 X thrusters
3 rounds
https://instagram.com/p/BLa6vzHh9lX/
Thurs
Warm up stuff
Skill
Front squat
135 X bunch
185 X 3
205 X 3
225 X 3
245 X 3
275 X 3
WOD
135 X 21 X front squat
21 hand stand push ups
400 meter run
135 X 15 X front squat
15 hand stand push ups
400 meter run
135 X 9 X front squat
9 hand stand push ups
400 meter run
13:43
https://instagram.com/p/BLgCmLZjNv9/
Mon
Warm up stuff
Skill
Front squat
135 X 5
185 X 5
225 X 5 X 5
WOD
Not for time
195 X Bench X max reps unbroken then
Chest to bar pull ups max reps unbroken
5 rounds 3 min rest between rounds
20 min 49 reps bench 49 reps pull-ups
Had a wonderful weekend with the wife. I am feeling super fluffy and uncomfortable. After seeing a friend win a masters BBing Comp this weekend I am ready to drop some weight again.
I will weigh tomorrow to see what the damage is and start on a two week Biotest diet 
Thurs
Warm up stuff
Power clean
Only did a few at 135 to warm up my stiff back. Did a lot of driving yesterday.
WOD
12 min AMRAP
15 kcal row
12 burpee box jumps at 24"
135 X 9 X clean and jerk
3 rounds minus 3 C&J
Weight 205
Iām stuck here it seems. Have not had solid food since Sunday. Just 5-6 protein shakes a day, sigh.
Tues
Warm up stuff
Skill
35 sit-ups
1 min hang from bar
4 rounds
WOD
800 meter run
95 X 9 X hang squat cleans
50 jump ropes
400 meter run
95 X 9 X hang squat cleans
50 jump ropes
200 meter run
95 X 9 X hang squat cleans
50 jump ropes
10:15
Weight 205 sigh
Missed posting this
Friday
Warm up stuff
Skill
Max chest to bar pull-ups unbroken
16 and called it.
WOD partner while one working one resting both do all the reps
95 X 21 X thrusters
80 jump ropes
200 meter run
95 X 18 X thrusters
80 jump ropes
200 meter run
95 X 15 X thrusters
80 jump ropes
200 meter run
95 X 12 X thrusters
80 jump rope
200 meter run
95 X 9 X thrusters
80 jump rope
200 meter run
21:14 I did all my thrusters unbroken.
Weight 205
https://instagram.com/p/BL0pyCpht1g/
