Sat
Running and stretching
WOD
BEAR complex X 135 X 5
power clean
Front squat
push press
Back squat
Behind the neck press
24" box jump X 15
Burpees X 10
5 rounds + 10 box jumps= 285 total reps 17 min
Weight 198
Sat
Mon
Rowing and running and stretching
Back squat
135 X Bunch
225 X 2 X 3
275 X 2 X 3
295 X 3
315 X 3
WOD
195 X 5 X push press
135 X 5 X clean
70 jump ropes
135 X 5 X push press
135 X 5 X clean
70 jump ropes
135 X 5 X push press
135 X 5 X clean
70 jump ropes
145 X 5 X push press
145 X 5 X clean
70 jump ropes
155 X 5 X push press
155 X 5 X clean
70 jump ropes
185 X 5 X push press
185 X 5 X clean
70 jump ropes
185 X 5 X push press
20 min
https://instagram.com/p/-tX61Oj-_f/
Weight 196
Tues
running and stretching
Hang Snatch
just did a bunch, I freaking hate this lift.
WOD
BW X 10 X Bar facing burpees
95 X 15 X Thrusters
BW X 20 X Pull ups
3 rounds 15 min
https://instagram.com/p/-v8v7Qj--k/
Weight 195
Looking good Derek.
How is everything going? When did you shave your head?
Who programs your WOD’s?
[quote]FISCHER613 wrote:
Looking good Derek.
How is everything going? When did you shave your head?
Who programs your WOD’s?
[/quote]
Thanks man, feeling good. Back and knees feel 50% better at 20 pounds lighter.
Shaved it a couple of months ago. I had a high hair line and always wore a flat top, just decided to peel it all : )
Going to a CF gym called CF Kemah, they put a couple of people in the games last year. The lady who owns it is writing the programming. They also have a separate building that has a sled, yoke, atlas stones etc. So some days I just jump over and do my own. Right now I am just trying to keep the BF% down and stay limber and strong. Work and my wife are my top priority.
How are you doing my friend, long time no talk.
Thurs
2 min row and various KB stretches
Deadlift did sumo cause back is about 90%
135 X bunch
225 X 3
315 X 3
365 X 1
385 X 1
WOD
225 X 10 X DL
BW X 10 X Roman chair sit-ups
70 KB X 10 X KB swings
200 mete run
4 rounds 10:25
https://instagram.com/p/-1GmjKj-_X/
Weight 196
Fri
foam roll and dislocates
Bench
75 DB
15, 13, 8, 7
French press
30 DB
10 X 4 sets
Super set
45 BB X 50 X Curls
BW X 50 X Sit ups
Two rounds
Weight 196
Sat
400 meter run and various stretches
WOD (see picture)
So Wife as partner she starting jump ropes for minute,
I had a static farmers hold with 50 DB for minute.
Second minute I took over and she had done 10 squats
and I completed the 50 while she was done overhead lunges with 15 plate.
13:24 to complete
Weight 197
Mon
3 min row and various stretches
Back Squat
135 X bunch
225 X 2 X 3
275 X 2 X 3
295 X 2 X 3
315 X 2 X 3
WOD
165 X 10 X Push Press
BW X 2 X Pull-ups
165 X 9 X Push Press
BW X 4 X Pull-ups
165 X 8 X Push Press
BW X 6 X Pull-ups
165 X 7 X Push Press
BW X 8 X Pull-ups
165 X 6 X Push Press
BW X 10 X Pull-ups
165 X 5 X Push Press
BW X 12 X Pull-ups
165 X 4 X Push Press
BW X 14 X Pull-ups
165 X 3 X Push Press
BW X 16 X Pull-ups
165 X 2 X Push Press
BW X 18 X Pull-ups
165 X 1 X Push Press
20 min
Weight 198
Tues
400 meter jog and various stretches
Hang clean and split jerk
135 X 5 X 1
185 X 1
WOD
400 meter run
95 X 30 X Hang power clean
BW X 30 X burpees
3 rounds 18:35
https://instagram.com/p/_B_Cn6D-1y/
Weight 198
Thurs
Running, jump rope and various stretches
Max Height Box Jump
I did not participate in this, back and legs just not under me and I am a lowland gorilla who has not interest in jumping
WOD
115 X 10 X Push Press
53 KB X 10 X KB Swings
24 in X 10 X Box Jumps
10 rounds 18:20
https://instagram.com/p/_HLEBED-x-/
Weight 198
Fri
2 min rowing, 200 meter run and various stretches
Bench
135 X bunch
185 X bunch
225 X 1
255 X 1
275 X 1
WOD
95 X 3 X power snatch
BW X 60 X jump ropes
95 X 6 X power snatch
BW X 120 X jump ropes
95 X 9 X power snatch
BW X 180 X jump ropes
95 X 12 X power snatch
BW X 240 X jump ropes
8 min
https://instagram.com/p/_JtTriD-0t/
Weight 196
Sat
200 meter run and various stretches.
WOD
800 meter run
Then
50 BW squats
25 push-ups
Times 6 rounds
Then
800 meter run
28:20
Weight 198
Mon
200 meter run and various stretches
Push Press
135 X bunch
185 X 10 X 3
WOD
200 meter run
15 BW air Squats
135 X 30 X Power Clean
1 min rest
5 min
200 meter run
15 BW air Squats
135 X 30 X Power clean
1 min rest
5 min
200 meter run
15 BW air Squats
135 X 20 X Power clean
4 min
https://instagram.com/p/_Rbm0Ej-yC/
Weight 200 (was a good weekend at the Christmas party)
Tues
Foam roll and dislocates
WOD
40 DB X 5 X Man makers
BW X 10 X pull ups
BW X 15 X Sit-ups
BW X 20 X moutain climbers
5 rounds 18:56
Weight 198
Wed
3 min row and various stretches
Bunch of snatch with 95
WOD
20 MB X 25 X wall balls
75 jump ropes
24" X 20 X box jumps
BW X 20 X sit-ups
BW X 15 X pull ups
BW X 15 X burpees
20 MB X 25 X wall balls
75 jump ropes
24" X 20 X box jumps
BW X 20 X sit-ups
BW X 15 X pull ups
BW X 15 X burpees
20 MB X 25 X wall balls
75 jump ropes
24" X 20 X box jumps
BW X 20 X sit-ups
20 min
https://instagram.com/p/_Wk8b_D-7o/
Weight 198
Thurs
400 meter run, various stretches and 200 meter run
Rowing
1000 meters 3:32
Rest 2 min
500 meters 1:45
WOD
Full clean 155
Min 1 X 1
Min 2 X 2
Min 3 X 3
Min 4 X 4
Min 5 X 5
Min 6 X 6
Min 7 X 7
Couldn’t do any more.
https://instagram.com/p/_ZJ0QrD-79/
Weight 200 (had a couple beers yesterday 
)
Sat
Rowing, running and various stretches.
WOD partner with wifey
75 X 12 X Power snatch
19 X pull-ups
75 X 65 X sumo DL high pull
200 meter shuttle run
While one partner is running shuttles the other is doing above.
When done with shuttle switch
19 min AMRAP total reps 283
Mon
200 meter run and various stretches
Back Squat
135 X Bunch
225 X 5 X 5
WOD
500 meter row
135 X 20 X power clean
24" X 17 X box jumps
3 rounds 18:42
https://instagram.com/p/_jb-zEj-_k/
Weight 198
Tues
2 min row and various stretches
Push press
135 X 3 X 10
WOD
95 X 5 X hang clean
95 X 10 X thruster
95 X 15 X push press
200 meter run
7 rounds 19:45
https://instagram.com/p/_mA9vwj-xg/
Weight 198