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just caught a case of dragginass so gonna get to the gym in a bit

Squat
worked up to 365x1

Cleans, worked up to 205, missed 215
did 95x30 without stopping

and metcon

27-21-15-9
cals row
thrusters
Idk if i did the rowing right, my rower doesnt tell you the calories you burn as you're going just how many you will burn in an hour or something so i did .4, .3etc etc

going with the womens standards lmao

fraser got 5:19 n froning 5:35 so i expect mine to be in the sub 2s

I got 10:44 lmao

then some hammy work

weight 285, thursday i was 289

So I gotta make up for yesterday

Start off with jump rope for idk ill figure it out

some metcon I will look now

1.  “Macho Man”

EMOM for as long as possible:

3 Power Cleans + 3 Front Squats+ 3 Jerks, 100lbs

If you complete 10 rounds, add one rep to each movement for each additional minute.

For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of each

then starting my normal pull workout

SO now that I think i figured out my problem(too low on good bacteria) I wonder if my dream last night was actually a premonition lol

I felt like I was still 280 but I was in the gym and decided to try and see if i can hit the rim.  I jumped up and managed to hit my forearm on the rim(ik a dream and mid forearm is the best i can do)  So i ran up to the scale and it showed 198 lol

If i can suffer through these workouts and be consistent  doing two metcons a day and whatever then hopefully by summer i can be down to 198-215.

Tomorrow squaaaaaat light weight

metcon warm up
squats
hammys
abs

skill work some more jump roping

metcon
I think I want to do Macho man again and just switch up the exercises, its one that will last awhile and keep me moving and challenge me.

so from 0-9:00 I will do 3/3/3 OTMEM of

KB swing
snatch
push up

then every minute beyond that is a +1 of reps

Squat(light)
warm ups to 185x5x3 paused skwaat
super set with jump ropex50

fire drill...wtf

OH press(strict) Worked up to 175x3

Snatching
multiple sets of 3, 2 from the hip and 1 hang from bar to 135 for a couple sets of singles

Macho man: snatch/kb swing/ push ups: made it to the round of 10 reps each and finished 2 seconds before the minute was up but was way too tired to go another round.

that is it i think idk it seems like i did a lot more than that but maybe not


I almost want to keep doing macho man each day and just use different exercises, 0-9:00 gets my sweat on nice and beyond that it gets my heart pumping and inevitably leads to a sweat angel.  I also figured maybe switch it up light n heavy idk, maybe I will do it every day next week just to see how it is

10 burpees

Skwaat- triples
bar, 95, 135, 165, 185, 215, 225, 255, 275, 305
315 max reps of 10, this might be a PR for me for high bar

Macho Man: went to round of 9 i think and only finished the cleans and snatches
    - Problem with this was grip, my "engine" was fine and transition between grips ate up time

hammy curls, biceps, abs.  I was sore and my lower back was screaming for some reason during squats so I figured it's best not to do cleans and the pool room was locked so I couldnt junp rope.

Nothing yesterday, had a lot of shit to do in the morning, had to drop off my civil service app and crossfiling forms n what not. So I am doubling up today

10 burpees
light skwaats, maybe go up to 205 for paused reps
Snatch grip deadlifts
hammy work
lat pulldown

OH squats for skill work

and some metcon, ill figure it out depending on how I feel.

Fuck forgot my hammy curls again

Tonight

6 minute bike ride: got bored and figured nobody was in there yet so I'd hop on the skwaat rack before anyone else does

OTEM

first 5 minutes: Cleans-135x5
Next 4 Minutes: 155x4
Next 3 minutes: 170x3
Next 2 minutes: 185x2
last minute: 195x1

20 minute bike ride.

Tonight

bike 20 minutes: 4.5 miles

4 sets of curls
5 sets of tricep pushdowns
4 sets of lat pulldowns
bike 20 minutes: 6.5 miles