The Cereal Bowl Assassin Get Fit Plan

[Cereal_Bowl_Assassin]

October 21st, 2019 am session

• 12 minutes to find a 10 rep overhead squat max for the day (2 set max)
  • Finished at 185
• Wod
  • 200m run
  • 15 hang power snatch (95)
  • 15 ohs
  • 15 hspu
  • 400m run
  • 15 hspu
  • 15 ohs
  • 15 hps
  • 200m run
    • 12 minute time cap
      • (Got capped at the last set of HPS, disappointed but hspu are a weakness of mine)

Afternoon/evening

• 20 minutes to build to a heavy snatch(255...I definitely should be hitting a higher number, I need more work)
• Gymnastic/core work-3 sets
  • 5 negative ring dips
  • 5 negative pull ups
  • 10 v sit ups + 20 second hollow hold

 

[Cereal_Bowl_Assassin]

October 22nd, 2019

• Am session
  • 3 x 200m with 100m slow walking rest
    2 x 600m with 300m slow walking rest
    
    3 x 400m with 200m slow walking

PM session

• Clean & Jerk
  • 3 reps at 70% of 1RM(235)
  • 2 reps at 75% of 1RM(251)
  • 1 rep at 80% of 1RM(268)
  • 1 rep at 85% of 1RM(284...failed the clean)
  
  Shoulder Press
  • 3 reps at 65% of 1RM(146)
  • 3 reps at 75% of 1RM(168)
  • 3 reps at 85% of 1RM(191)
• Gymnastic work

 

[Cereal_Bowl_Assassin]

October 23rd, 2019-am session

• Gymnastic work
  • 4 rounds of
    • 4 weighted chin ups & 4 weighted dips(25 pound weight vest)
  • 3 Rounds
    • 30 seconds tuck lever hold
    • 5 parallette strict hspu
    • 10 Bulgarian ring rows
    • 10 bottom of dip swings
    • 10 regular ring rows
    • 10 ring push ups
• Cardio(sprints)
  • 3x (50yds, 100yds, 150yds)

PM Session

• Back squat
  • 3x3@375
• Snatch
  • 3 reps at 70% of 1RM
  • 2 reps at 75% of 1RM
  • 1 rep at 80% of 1RM
  • 1 rep at 85% of 1RM

Wod

• 21-15-9 reps for time:
  • Overhead Squats 115/75#
  • Chest-to-bar Pull-ups
  After each round:
  • 500 m Row

 

[Cereal_Bowl_Assassin]

October 24th, 2019

• Rest day(may do 30-40 minutes on the skierg but I doubt it)

 

[Cereal_Bowl_Assassin]

October 25th 2019

• 4 sets of
  • Wide grip pull ups 4x12
  • Ring rows 4x12
• 4 Sets of(superset)
  • Lat pull downs-28 method
  • 1 arm bent over row-4x12
• 4 Sets of(superset)
  • Seated row-4×12
  • Heavy vbar pull downs-4x8
• 3 Sets of
  • Hyperextension-3×12
  • Goodmornings-3x12

 

[-G$-]

when you doing 20.3?

 

[Cereal_Bowl_Assassin]

when you doing 20.3?

Doing it today...I'm going to do so bad on it..I'm just trying to make past the 21 hspu...

What about you?

 

[-G$-]

Doing it today...I'm going to do so bad on it..I'm just trying to make past the 21 hspu...

What about you?

In about 40 min. Same w hspu lol

 

[Cereal_Bowl_Assassin]

In about 40 min. Same w hspu lol

Well I surprised myself. I finished the round of 9. Last year I couldnt even get past 21 hspu so I'm happy. But like I have always known, i need to lose weight to do these movements lol..good luck brotha

 

[Swirv]

In about 40 min. Same w hspu lol

Well I surprised myself. I finished the round of 9. Last year I couldnt even get past 21 hspu so I'm happy. But like I have always known, i need to lose weight to do these movements lol..good luck brotha

What is hspu?

 

[Cereal_Bowl_Assassin]

What is hspu?

My bad, hand stand push ups

 

[-G$-]

I got to 8 of the 15 hspu

I finished the first set of dl in 0:32. The round of 21 hspu took me past 5:00 lol. Then I finished the 15 dls in 0:24 and spent the rest of the workout doing singles lol.

I need to drop some weight

 

[Cereal_Bowl_Assassin]

Dope brotha, me and you are in the same boat lol

 

[Cereal_Bowl_Assassin]

October 28th, 2019

Think I'm going to rest today. I had a team competition yesterday so ik just going to stretch and recover for tomorrow

Checked my weight this morning and I was 270 but I had on my sneakers sweatpants and goody on. I didnt think I would have lost some weight but the scale is down 3 pounds with those clothes on so I'm thinking I'm about 267 or so. I will check back in 2 more weeks.​

 

[Cereal_Bowl_Assassin]

October 29, 2019

• Back Squat
  • 6 reps at 70% of 1RM
  • 6 reps at 80% of 1RM
  • 3 reps at 90% of 1RM
  • 2 reps at 95% of 1RM
  
  Front Squat
  • 5 reps at 65% of 1RM
  • 4 reps at 75% of 1RM
  • 4 reps at 80% of 1RM
  • 4 reps at 80% of 1RM
  
  Conditioning
  5 rounds for time:
  • 400 m Run
  • 20 Kettlebell Swings 53 pounds
  
  
• 5x5-weighted pull ups

PM-AMRAP

• 1000m row
• 100 du's
• 750m row
• 75 du's
• 500m row
• 50 du's

25 MINUTE BIKE ERG

I'm thinking about signing up for this competition HYROX - THE WORLD SERIES OF FITNESS in nyc December 15th so I'm going to up my conditioning more for the next few weeks​