Thurs
Dislocates and foam roll
800 meter run
BW X 10 X chest to bar pull ups
70 KB X 20 X KB Swings
BW X 30 X Pistols Alternating legs
70 KB X 40 X KB lunges
BW X 30 X Pistols Alternating legs
70 KB X 20 X KB Swings
BW X 10 X Chest to bar pull-ups
800 meter run
24:15 min
Weight 209
Fri
Woke up with belly cramps all high now, no nauseous or throwing up
Dislocates
200 meter run
25 sit-ups
150 jump ropes
115 X 7 X Bear complex
4 rounds 27:30
Weight 208
Sat
Dislocates and foam roll
400 meter run
185 X 24 X back squats
135 X 24 X Push press (first 10 was 185 then rest 135)
4 rounds 38:35
Weight 207
looks like a good week
and that is a sick amount of squats and pp
Not bad. It was a lot of squats and legs this week period.
Mon
Dislocates and foam roll
200 meter run
115 BB
6 X bent over row
6 X Romanian DL
6 X hang clean
6 X front squat
6 X MP
All without dropping bar 20 Burpee penalty
6 rounds
20:35 no Burpees needed
Weight 207
Tues
Dislocates and foam roll
Back Squat
135 X 3 X 5
185 X 10
205 X 10
225 X 10
245 X 10
275 X 10
225 X 20
Weight 207
Wed no workout was going to go in evening but had an injury.
Weight 205.5
Thurs
Dislocates and foam roll
4.5 miles 38 min
Weight 203.5
Fri
Dislocates and foam roll
200 meter run
BWX 6 X Hand stand push-ups
275 X 12 X DL (unbroken)
BW X 24 X Mountain climbers
4 rounds 17:45
Weight 206
Sat
Dislocates and foam roll
185 X 5 X Power clean and press
BW X 10 X 24 in box jumps
70 KB X 15 X Goblet squats
5 rounds 19:15
Weight 206
Sun no work out
Weight 204.5
Mon
Dislocates and foam roll
1 mile run
75 X 75 X Power Snatch
20 MB X 50 X Wall Balls
BW X 25 X Roman chair sit-ups
24 min
Weight 208
Tues
Dislocates and foam roll
185 X 7 X Full clean
BW X 8 X Burpee 24 inch box jump
7 rounds 29:10
Weight 205
Wed
Dislocates and foam roll
55 DB X 50 X Bench
BW X 50 X sit-ups
45 BB X 50 X Curls
2 rounds 24 min
Weight 208
So our AC broke and will not be fixed until Tuesday. So was a hard night of sleep, taking today off to pack for the river trip this weekend.
No workout today, sore and hot.
Weight 207
Fri 206
Sat
Workout at Alpha CF in New Braunsfel
Just a bunch of work
Sun and Mon
Drink a lot and eat a lot
Tues back to the real world
Dislocates and foam roll
250 meter sprint row X 3 rounds
Bench
135 X 10
185 X 10
205 X 10
225 X 5
205 X 5
185 X 5
53 KB X 12 then Burpee 24 in box jump X 4
Alternate to 30 Sec plank for next minute
EMOM X 10 min
Weight 214.5 (yea alcohol)
Wed
Dislocated and foam roll
Lunge Back Rack
135 X 5 each leg
155 X 5 each leg
175 X 5 each leg
195 X 5 each leg
Timed Workout
50 DBs X 12 X thrusters
BW X 8 X dead hang pull-ups
200 meter run
22:30 4 rounds
Weight 212
Thurs
Dislocates and foam roll
EMOTM X 10 min
Power snatch, hang snatch and OHSquat
Ascending weight
95, 105, 115, 125, 135, 145, 155 (missed hang), 145, 145, 145
Timed workout
BW X 12 X Ring rows
95 X 6 X power snatch
BW X 24 X sit-ups
5 rounds 15:45
Weight 211
Did a XFit comp on Sat. On a football field and it was HOT strayed weight at 210 and ended at 202 that day.
Did 4 workouts in four hours.
I didn’t die
Wed
Dislocates and foam roll
400 meter run
53 KB X 40 X KB Swings
BW X 160 jump ropes
BW X 40 X air squats
BW X 40 X hand release push ups
BW X 40 X toes to bar
BW X 40 X hand release push ups
BW X 40 X air squats
BW X 160 jump ropes
53 KB X 40 X KB swings
400 meter run
28 min
Weight 208