Thurs
Warm up stuff
Skill
Power Snatch
95 X 3
115 X 3
135 X 2 X 3
I added some Klokov presses at the last snatch
WOD partner AMRAP
53 KB X 20 sumo DL high pull
20 burpees
53 KB X 20 goblet squats
600 meter row
3 rounds plus SDLHP
20 min
Back about 95%
Fri
Warm up stuff
Skill Back Box squat
135 X bunch
225 X 8 X 3
WOD
185 X 10 DL
20 MB X 20 wall balls
2 min rest
5 rounds 15:13
Back was okay I pulled Sumo do spare the back some. I think I am going to buy and donate a trap bar.
Mon
Warm up stuff
Strength
Sumo DL from 2" elevation
135 X bunch
225 X 2 X 2
295 X 2
315 X 2
385 X 2
WOD
AMRAP 3 min
95 X 7 thrusters
40 jump ropes
4 rounds
Rest 5 min
AMRAP 3 min
95 X 7 thrusters
40 jump ropes
4 rounds
Fri
Warm up stuff
Skill
Back Box Squats wide stance
245 X 8 X 3
WOD AMRAP
20 MB X 150 wall balls
180 jump ropes
30 hand release push ups
1 round
209 down 7 pounds since Monday
Tues
Warm up stuff
EMOTM
Min 1 200 meter run
Min 2 45 sec row
Min 3 Burpees 12
Min 4 Bear Crawl 100 feet
Min 5 Rest
Repeat for 40 min
This sucked
Mon
Warm up stuff
Front squat
135 X bunch
225 X bunch
275 X 5 X 3
WOD
135 X 4 full cleans
24" X 8 burpee box jumps
90 sec rest
135 X 4 full cleans
24" X 8 burpee box jumps
90 sec rest
135 X 4 full cleans
24" X 8 burpee box jumps
90 sec rest
135 X 4 full cleans
24" X 8 burpee box jumps
90 sec rest
135 X 4 full cleans
24" X 8 burpee box jumps
90 sec rest
10:31
Weight 206
Tues
Warm up stuff
Skill
EMOM 10 min
Odd 20 sec toes to bar
Even 20 sec L sits
WOD
400 meter run
100 jump ropes
55 KB X 25 KB swings
400 meter run
100 jump ropes
55 KB X 25 KB swings
400 meter run
100 jump ropes
55 KB X 25 KB swings
400 meter run
100 jump ropes
55 KB X 10 KB swings
20 min
Weight 205
Thurs
Warm up stuff
WOD with a partner
3 rounds for time
1500 meter row
115 X 10 Curtis P’s (Power clean, lunge each leg and push press =1)
21:51
Weight 204
Fri
Warm up stuff
Back box squat
255 X 7 X 3
60 sec rest between sets
WOD
40 burpees
75 X 30 power snatch
30 burpees
135 X 28 power snatch
17 min
Weight 204
Tues back to gym and normalcy
Warm up stuff
WOD
500 meter row
25 burpees
2 min rest
400 meter row
20 burpees
2 min rest
300 meter row
15 burpees
2 min rest
200 meter row
10 burpees
2 min rest
100 meter row
5 burpees
19:12
Extra work
50 meter 25 KB bottoms up carry each arm
30 sec rest
Split squat 8 reps each leg with 25 KB
30 sec rest
Plate pass ab crunch 30 sec
30 sec rest
3 rounds
Weight 198
1 Like
Wed forgot to change alarm so missed gym.
The running has been at a slower pace due to last three weeks of dieting at 700 kcal a day.
Weight
Thurs
Warm up stuff
WOD
400 meter run
25 air squats
100 jump rope
3:00 min
Rest 3 min
400 meter run
25 air squats
100 jump rope
2:57min
Rest 3:03 min
400 meter run
25 air squats
100 jump rope
2:47 min
Rest 3:13 min
400 meter run
25 air squats
100 jump rope
2:55 min
Rest 3:05 min
Carry
Front rack position
55 KB’s X 50 meters
5 rounds
Weight 198
Fri
Warm up stuff
Clean and Jerk
135 X bunch
Work
135 X 1
Rest 90 sec
155 X 1
Rest 90 sec
165 X 1
Rest 90 sec
185 X 1
Rest 90 sec
205 X 1
Rest 90 sec
215 X 1
WOD
30 reps for time
Full clean 185
8:43
Weight 198
Mon
Warm up stuff
Strength
Power Snatch
1 Rep 10 sec reset 1 Rep
95
90 sec rest
115
90 sec rest
125
90 sec rest
135
90 sec rest
145
90 sec rest
155
WOD
70 KB X 15 KB swings
60 jump ropes
70 KB X 15 goblet squats
60 jump ropes
4 rounds 11:20
Weight 198
I was 199 yesterday just stuck at this weight but for sure losing fat back into 34 inch waist jeans.
Tues
Warm up stuff
WOD
1 mile run
100 burpees
1 mile run
24:55
Extra stuff lunges etc
Weight 198 