Wed
Warm up stuff
Push press
135 X bunch
155 X 3
185 X 3
205 X 3
215 X 1
225 X 1
245 X 1
WOD
55 DB X 20 X alt arm snatch
20 MB X 20 wall balls
3 rounds + 14 snatch
10 min
Weight 199
Done with the first phase of the diet after today. Tomorrow starts bumping the kcal count to 1500-1800 a day of the same foods I have been eating for the past 30 days.
Thurs
Warm up stuff
WOD partnered with Maya
2000 meter row
70 KB’s X 200 meter farmer carry (derek)
100 lunges (derek and maya split)
1000 meter row
35 KB’s X 200 meter farmer carry (maya)
100 push ups (derek and maya split)
1250 meter row (2000 was the goal)
30 min cap
55 hollow rocks
Weight 198
Mon
Warm up stuff
Strength DL
135 X bunch
225 X 2 X 2
275 X 2
315 X 2
365 X 2
All touch and go
WOD
135 X 10 X full clean
24" X 10 box jumps
165 X 8 X full clean
24" X 10 box jumps
185 X 6 X full clean
24" X 10 box jumps
205 X 4 X full clean
11 min
Weight 198
Tues
Warm up stuff
WOD
7 min work
750 meter row
150 jump ropes
50 sit ups
5:50
7 min work
750 meter row
150 jump ropes
30 sit ups
6:15
7 min work
750 meter row
150 jump ropes
40 sit ups
7 min
Extra work 3 rounds
30 DB X 20 walking lunges
60 sec rest
25 plate X 20 Russian twists
60 sec rest
30 DB single arm X 10 strict press each arm
60 sec rest
Thurs
Warm up stuff
Not for time work
35 KB X 4 (2 each arm) Turkish getups
2 min rest
40 KB X 4 (2 each arm) Turkish getups
2 min rest
45 KB X 4 (2 each arm) Turkish getups
2 min rest
50 KB X 4 (2 each arm) Turkish getups
2 min rest
55 KB X 4 (2 each arm) Turkish getups
2 min rest
5 rounds
100 meter empty sled push sprint
2 min rest
5 rounds
200 meter sprint
2 min rest
Now get to drive for 4 hours
Mon
Warm up stuff
Heavy sled push
45’s- 4 X 20 yards
2 min rest
45’s- 6 X 20 yards
2 min rest
45’s- 8 X 20 yards
2 min rest
45’s- 10 X 20 yards
2 min rest
45’s- 12 X 18 yards
2 min rest
WOD EMOM
70 KB X 10 swings
40 jump ropes
6 min was supposed to go 10 min but the sled killed me and I had to lay down
Thurs
Warm up stuff
EMOM
105lb farmers bars X 150 feet odd min
Hand stand 30 sec hold even min
WOD
250 meter row
50 air squats
115 X 25 hang power cleans
500 meter row
50 walking lunges
115 X 20 push press
750 meter row
80 hang leg raises
115 X 10 hang full cleans
22 min
Tues
Warm up stuff
Bunch of cleans and hang cleans
135
155
WOD
5 min
400 meter run
155 X 20 full cleans
Rest 3 min
5 min
400 meter run
155 X 20 full cleans
Fri
Warm up stuff
Back Box Squat for speed
225 X 8 X 3
60 sec between sets
WOD
24" X 15 box jumps
20# MB X 30 wall balls
15 chest to bar pull-ups
24" X 15 box jumps
20# MB X 30 wall balls
15 chest to bar pull-ups
24" X 15 box jumps
20# MB X 30 wall balls
15 chest to bar pull-ups
24" X 15 box jumps
20# MB X 8 wall balls
15 min
Mon
Warm up stuff
Back squat
135 X bunch
225 X bunch
275 X 1
315 X 1
365 X 1
WOD
EMOM Death by squat cluster 10 min
Weight 135
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
Min 8X 8
Stopped at 8
Have to drive to Baton Rouge for meetings didn’t want to really kill my back.
Thurs
Warm up stuff
Tabata 40 sec on 20 off
8 rounds alternate
Rowing
Jump ropes
WOD
20 MB X 15 wall balls
500 meter row
1 min rest
5 rounds 19:10 min
Finally home been to Baton Rouge and then Corpus. Ready for a vacation.
Fri
Warm up stuff
6 min EMOM
95 X 2 full snatch
6 min EMOM
205 X 4 front squat
WOD
225 X 9 DL
24 hanging leg raises
24" X 15 box jump overs
2 min rest
4 rounds 13:35
Mon Vacation over 
Warm up stuff
High Box Back Squats
135 X bunch
235 X bunch
295 X 3
315 X 3
365 X 3
395 X 3
405 X 3
WOD
115 X 25 power cleans
25 bar facing burpees
2 rounds 7:48
Tues
EMOM 10 min
7 pull-ups odd min
7 handstand push-ups even minutes
WOD
800 meter run
400 meter run backwards
800 meter run
400 meter run backwards
14:25
Man running backwards really kills your quads.