The Cereal Bowl Assassin Get Fit Plan

[Cereal_Bowl_Assassin]

November 11th, 2019

• I gotta get back on track. Last week work was crazy and I ate horribly smh.

Wod 1

• 30-20-10 burpees with 15 hang kb snatches(53 pounds) at the beginning and after every set of burpees

Wod 2

• 14 min emom of
  • 15 cal row
  • 15 Russian kb swings(72 pounds)

Strength

• Deadlifts 5x5(435)

30 minute bike ERG this evening​

 

[The ADD]

November 11th, 2019

• Strength

• Deadlifts 5x5(435)

 

[Cereal_Bowl_Assassin]

November 12th 2019

• Taking it lite this week, doing more cardio
  • Wod
    • 2x1000m row(rest 2 minutes)
    • 4x500m row(rest 1 min)
    • 8x250m row(rest 30 seconds)
  • Afternoon wod
    • 3 sets of 35 cal assault bike and 40 alternating hang db snatches(50 pounds...2 minte rest in between)

 

[Cereal_Bowl_Assassin]

November 13th, 2019

• Strength 3x5
  • Thrusters(185 from the floor)
• Wod-Jackie
  • 1000m row, 50 thrusters, 30 pull ups

 

[Swirv]

November 13th, 2019

• Strength 3x5
  • Thrusters(185 from the floor)
• Wod-Jackie
  • 1000m row, 50 thrusters, 30 pull ups

How much weight have you shed since starting this thread?

 

[Cereal_Bowl_Assassin]

How much weight have you shed since starting this thread?

Not sure but when I initially started I was 300-306 (beginning of july) but the last time I weighed myself I was 268.

My eating has been pretty inconsistent so far and that is what's holding me back the most. I will probably check my weight in another week or so.

 

[Swirv]

Not sure but when I initially started I was 300-306 (beginning of july) but the last time I weighed myself I was 268.

My eating has been pretty inconsistent so far and that is what's holding me back the most. I will probably check my weight in another week or so.

What are the challenges of maintaining your diet?

 

[Cereal_Bowl_Assassin]

What are the challenges of maintaining your diet?

Periods of not eating through the day and I then grab something unhealthy l

It's all in my control I just choose to be lazy sometimes.so its all on me.

Like last week, I didnt eat all.day so i decided to get to popeyes spicy chicken sandwiches to see what all the hype was about....and i had fries and two apple pies

 

[Cereal_Bowl_Assassin]

November 15th, 2019

• Took a rest day yesterday

Wod

• Helen
  • 400m run, 21 american kb swings, 12 pull ups (9:00)
    • This is a horrible time for me but I'm chalking it up to the weight gain

Cardio

• 10 sets of 30 cal assault bike with 1 mi ute rest in between.

 

[Clayton Endicott]

• Height:6'3(6"4 with sneakers on)

• Weight: 273

I'm 6'4 but you got 50 lbs on me and folks call me big fella. Goddamn.

 

[Cereal_Bowl_Assassin]

I'm 6'4 but you got 50 lbs on me and folks call me big fella. Goddamn.

Lol I would switch weight with you in a heart beat if I could lol

 

[Cereal_Bowl_Assassin]

November 18th, 2019

• 5 rounds for time
  • 25 cal row
  • 15 burpees to plate
  • 7 muscle ups
• 3 sets of
  • 5 min skierg
  • 5 min assault bike
  • 5 min row
  • 5 min break between sets
• Evening
  • 5x5 back squats
  • 5x5 front squats

 

[Cereal_Bowl_Assassin]

November 19th, 2019

• Wod
  • 21-15-12-9-12-15-21
    • Double kb snatch(35 pounds)
    • Air assault bike cal sprint
• Cardio
  • 3000m row(18 spm)Rest 3 min
  • 3000m row(23spm)
• Strength
  • 15 minutes to find a 5rm and 3rm push press
    • 5(230)
    • 3(250)
• Wod
  • Every 2 minutes for 2 sets
    • 35 du
    • 15 push press(115)
      • Rest 1 munute
    • 35 du
    • 12 push press(135)
      • Rest 1 minute
    • 35 du
    • 9 push press(165)

 

[Cereal_Bowl_Assassin]

November 20th, 2019

• 14min emom
  • 15 cal row
  • .15 wall balls(20 pounds)
• 4 rounds for time
  • 200m run
  • 10 hang power cleans (135)
  • 7 pull ups
  • 5 hspu
• 45 minute bike ride

Evening

• 15 minutes to establish a 5 rep and 3 rep front squat pr for the day
  • 3 reps (335)
  • 5 reps(355)
• 9 min emom
  • Min 1-Max effort front squats(155)
  • Min 2-max effort barbell front rack hold
  • Min 3-max effort ghdsu

 

[Cereal_Bowl_Assassin]

November 21st, 2019

• For time: (35min time cap)
  14 Cal Assault Bike
  14 Toes-To-Bar
  14 DB Push Press (50#/35#)
  14 Cal Row
  14 Wall Balls (20#/10’_14#/9’)
  14 KB SDHP’s (53#/35#)
  
  ... Then 13 of all that
  ... Then 12 of all that
  ... Then 11 of all that
  ... All the way to 1.

Got to 5 before getting capped​