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Finished later than I thought making the damn things but this is what i did

10 min wod

2 150# medball stone type lift
carry my 100# med ball down my yard which is a mix of sand and 10 gallons of water
when i got to my third medball i did 5 cleans with it(50#s) then carry the water filled one back and repeat


this 10 minutes killed me, i went out too fast and tomorrow ill have to pace myself a bit more

Chipper

Medball cleans- 150#x25 reps
Meball carrys- 100#x 10 reps(down about 30 feet is 1 rep, back is 2 etc)
push ups-50 reps
kb swing- 50 reps
bear crawl- 4 reps

today

went to the gym...for free, the people that work there never stand by the front desk so I was happy

Getting into the cleans, I noticed that i was tight as hell in my hips and everywhere else.  It was probably from all of the medball work I did so my clean form was shittier than normal but took it a bit easy

cleans- worked up to 200
front squat- couple of singles at 225
hack squats- 2 plates on each side for 3x5 slow down and fast on the way up
calf raise

Power bench- 3x10x265
shrugs- worked up to 610lbsx10
seated tricep dips- 265x3x10

low lat rows

ab work


later today I will do more machine work and some kind of bw circuit

Afternoon

Cleans to warm up

Fsquat- 5 rounds of 135x5, 175x5, 200x5

Sumo high pulls
Front rack DB squats n lunges
Spider-Man pushup and medball throws

This morning

did jackie, took me forever because I tried to do the run too fast and it killed me

before that I did cleans off the floor.

135-155-175-195-215(i think this might be a new pr from the floor)

soon I'll be heading out to figure out what I wanna do

I wont be able to compete for a long time haha Id say by the time I'm 26 or so, im 24 now.

my weight id say around 258 or so still, ill lose a bit of weight, pause for awhile, lose weight quickly again then pause, its a bitch.

I have a feeling my squats and everything are going to shit because all of the knots appeared again in my back and hips are a wee bit off so my form isnt what it was when I started.

If anyone has tips since I'm just winging it, its somewhat hard to find the balance between strength and doing the metcons.

This morning I did

DE Push

Incline Bench press- worked up to a few sets of doubles with 225
Push press- 6x2x155
side db raises
front rack DB walk
2 rounds
1 min incline db press
seated shoulder press

few hours ago

Jerks, worked up to 235
did a few sets of snatches, sumo high pulls at 135
DB high pulls

Jump rope- for ever 100 I got in the 5 minutes I did  10 burpees after, got a 589 count so I did 59 burpees and 59 push ups

Tomorrow is a pull day.

About to head out for the ME pull day

Hamstrings are sore as balls so Ill deadlift based on how I feel so I dont snap a hammy

but I'm thinking working up to

deadlift- 5x1x?
PRows-  5x1
DB Deads- 5x10
lat pulldown
straight arm pulldowns
KB swings
back extensions

later today I will just pick like 3 WODS or 2 or whatever I feel like to do for the cardio aspect, even this workout I will keep the rest periods shorter than I normally would have during the whole bodybuilding and strength getting fat phase