Dude 2.0

Todays W/O
HMWU followed by Barbell complex
of power clean, row,power snatch,OH press, RDL,GM with 95 # 6 reps 3 rounds
ABD complex of GHR,SU,toe touch, toes to hands 10 reps 3 rounds
plyo complex of clap pu and ball slams 10 reps 5 rounds

felt real good other than ankle pain.

Hope that ankle heals up quick!

Matty - Thanks it should, as you know any injury screws your schedule up.

To compensate I am going to try and row a 10k today. Its getting done even if I have to do it one legged.

C2 rower level 6 10,000m 44:10 ankle not bad, will see the next 24 hrs

got to get back on that rower…this week I swear lol

MattyXl- The rower sucked the life out of me , felt like crap this morning. Crap feeling mostly due to 4 hours sleep. Just finished a W/O and felt like I was in quick sand the whole time. But rower is the only steady state stuff I can do til my ankle mends.

Started with HMWU
did 50 of GHR,SU,BE, roll outs
Then in the garage did squat cleans and PC, 135x10, 155x8 tweeked the ankle at first rep of 185 so moved over to Milis 135x15, 155x4 then push presses at 185 felt so crappy stopped and switched to OHS for ROM work with the ankle and called it a W/O for lack of a better name. Plan on doing a PM and some DL if I can shrug off this quick sand feeling.

PM W/O Dl 235x10,255x10,275x10,315x6 grip was weak.

today did some benching
bp 135x10,225x10,255x4,275x4
rows 135 10,10,10

C2 rower 2500m 9:39 followed by 20 box jumps almost unbroken. I think the 939 is a PB, I could not have gone much faster. Anyway it is a benchmark to improve upon.

AM Embrace the SUCK
push up, 135 PC, 135 row, 135 FS, Burpees X10 for 4 rounds. UGH metabolic conditioning makes me feel like dodo.

Surfs up at lunch time.

PM will be boxing

Its going to be a full day

Took the week off and last night got back at it with 8 rounds of boxing, 2-3 minute rounds. Sore this morning. Two mile run this morning and boxing tonight.

last three days been boxing heavy rounds up to 30 minutes a night and running during the day, 2 miles a day. Sticking to HMWU before boxing, will lift later today and now have a three day break from sparring.

boxing , boxing, boxing… and jumping rope and burpees. Thats about it.

Today- did a fifty rep complex of PC,Mili,DL,Row 50 of each before moving on with 135#, for time 22:18. Then jumped rope for ten minutes. Tonight boxing.

dynamic day HMWU Boxing 8 1 min rounds in the AM followed byAMRAP of 10 24" box jumps, !0 45# Snatch and 10 Wall Balls, AMRAP in 4 min, then 2 min break, row flat out for 4 minutes,2 min break Then finish with 100y 45# plate carry, 10 burpees and 10 squats AMRAP in 4 minutes. Got 5 rounds and 1124m.
tonight more boxing.

HMWU
OHS bar x10, farmers walk 200#, burpeex10 superset x4
Double end bag 4 3 min rds
sparred 3 12min rounds multiple opponents… toast

HMWU
BP DB 100#ers 10,10,10
clean and press 135x10,155x8 175x4
Dl up to 315x 10
Row 2k 3:50
Done
Tonight
PM 2 mile run

Today AM row 2500m then ss row and push ups row 500m then 20 PU x 5 cycles.

tonight some front squats and hang snatches…

Today metabolic
AMRAP in 20 min
95# row, burpee,24"box jump, 135# THRUSTER all are five reps then move on
just over eight rounds, HR 175-185. Mr Puckey was knocking on my door.

Tonight boxing.

Good work