The Cereal Bowl Assassin Get Fit Plan

[Cereal_Bowl_Assassin]

November 22nd, 2019

• Cardio
  • 5000m row rest same times completion then repeat
• Emom-14 min
  • 1 min-14 ghdsu
  • 2nd- 6 strict hspu

Strength

• 4 sets back squats(365) 5 reps
• 4 sets front squats (275) 5 reps

Emom

• Every 30 seconds 1 power clean and jerk for 20 minutes(225)
  • This got rough....

 

[Cereal_Bowl_Assassin]

November 23rd

Wod

• 3 rounds of:
  8 BB-hang power clean (135)
  7 box jumps
  ***After 3 rounds, 33 cal row
  
  3 rounds of:
  push jerk(135)
  7 box jumps
  ***After 3 rounds, 33 cal row
  
  3 rounds of:
  8 front squats (135)
  7 box jumps
  ***After 3 rounds, 33 cal row

Bodybuilding

• Did a couple sets of lat pull downs with different drip variations(overhand, wide grip, close grip, narrow)
• Bent over db row
• Pull ups
• Arnold curls supersetted with chin ups

Conditioning

• 45 minute bike at a steady pace

 

[-G$-]

November 23rd

Wod

• 3 rounds of:
  8 BB-hang power clean (135)
  7 box jumps
  ***After 3 rounds, 33 cal row
  
  3 rounds of:
  push jerk(135)
  7 box jumps
  ***After 3 rounds, 33 cal row
  
  3 rounds of:
  8 front squats (135)
  7 box jumps
  ***After 3 rounds, 33 cal row

Bodybuilding

• Did a couple sets of lat pull downs with different drip variations(overhand, wide grip, close grip, narrow)
• Bent over db row
• Pull ups
• Arnold curls supersetted with chin ups

Conditioning

• 45 minute bike at a steady pace

Do you do your own programming or you have another coach that handles it for you?

 

[Cereal_Bowl_Assassin]

Do you do your own programming or you have another coach that handles it for you?

I follow ncfit comp programming and add things to it if time permits. Most saturday wods are programmed by a coach at my gym so I just do the wod on that day.

Bodybuilding I just go by how I feel for the day.

The main focus for.me is my conditioning so I add my own conditioning peice if ncfit doesnt provide one for the day or if I'm just feeling good

 

[-G$-]

I follow ncfit comp programming and add things to it if time permits. Most saturday wods are programmed by a coach at my gym so I just do the wod on that day.

Bodybuilding I just go by how I feel for the day.

The main focus for.me is my conditioning so I add my own conditioning peice if ncfit doesnt provide one for the day or if I'm just feeling good

cool man, your programming is tight I like a lot of these metcons.

I’m very fortunate in that my home base head coach is outstanding at programming, but I’ve also been unfortunate enough to travel and drop in at a lot of other gyms. And I know how important good programming is for the experience to work correctly.

good shyt man

 

[Cereal_Bowl_Assassin]

cool man, your programming is tight I like a lot of these metcons.

I’m very fortunate in that my home base head coach is outstanding at programming, but I’ve also been unfortunate enough to travel and drop in at a lot of other gyms. And I know how important good programming is for the experience to work correctly.

good shyt man

Appreciate that bro. Yeah I've been to a couple gyms with questionable programming but for me i know what i need to work on the most so i just add it to whatever else is programmed for the day.

 

[Cereal_Bowl_Assassin]

November 25th, 2019

• 30-20-10
  • Cal row
  • Hspu (I did db push press (45 pounds) instead because hspu is a weakness of mine
  • 10 t2b after every set
• Push press 5-5-5
  • 165-185-210

Evening

• 
  Back Squat
  • 5 reps at 60% of 1RM
  • 3 reps at 70% of 1RM
  • 2 reps at 80% of 1RM
  • 2 reps at 90% of 1RM
  • 1 rep at 95% of 1RM
  • 1 rep at 103% of 1RM
  
  Front Squat
  • 5 reps at 60% of 1RM
  • 5 reps at 70% of 1RM
  • 5 reps at 75% of 1RM
  • 5 reps at 75% of 1RM
  
  
• Snatches-3-3-3-3-3
  • 135-135-165-185-195(supposed to keep it light and work on form/speed under the bar while getting a full extension)
• Cardio
  • 2 sets of skierg, assault bike, and row. 7 minutes each station. 5 minute break in between sets

Today was one of my longer days. Trying to keep/gain some strength in my legs while leaning down.​

 

[Cereal_Bowl_Assassin]

November 26th 2019

• Cardio
  • 3000m row
• 20 min emom
  • 15 cal assault bike
  • 15 call skierg
• Conditioning
  • 4 unbroken sets of
    • 7 high hang power cleans
    • 7 push press
• Strength
  • 4x3 squat snatch(190)
  • 4x2 power clean and jerk(242)
  • 3x3 back squat(340)
• 12 min emom
  • 1-5 strict pull ups
  • 2-5 strict t2b
  • 3&4-heavyish power clean(did 2 every minute)

 

[Cereal_Bowl_Assassin]

The holiday messed me up a little bit workout wise. Took wenmdnesday and friday off and just did a wod on thursday and one this morning just to keep me moving. Will resume on monday

 

[Cereal_Bowl_Assassin]

December 6th, 2019

• Havent hit the gym since Saturday for certain reasons but at the end of the day it's on me. I should have still done something.

Wod

• In teams of three bike 500 calories for time
  P1: max cals on AB
  P2: dead hang hold on bar
  P3: push plank hold
  
  *partner rotate stations whenever someone breaks from their hold
  

 

[Cereal_Bowl_Assassin]

December 9th, 2019

• Cardio
  • 10 min skierg
  • 10 min bike
  • 10 min row
• Wod
  • 50-40-30-20-10
    • Double unders and sit ups, 400m run after every set
• Strength
  • 5x5 back squats
  • 4x5 front squats
  • 2-2-2-2-2-squat snatches

 

[Swirv]

Don’t slack Breh. Stay on your square

 

[Cereal_Bowl_Assassin]

December 18th, 2019

• Cant even lie I fell off a bit. Life just got crazy busy with work, traveling, and family things. I worked out but nothing too crazy. But not posting everyday made me realize that I need to cut out some distractions in my life and really focus, but that's easier said than done smh...no excuses though because it's all on me at the end of the day

Wod

• Conditioning:
  
  Partner AMRAP x 15 mins of:
  
  30 Double unders
  
  10 KB DL’s (70#/53#)
  
  50m KB farmers carry
  
  *Partners trade off full rounds, 1 working 1 resting

Cardio

• 6x500m row. 2 minute break in between
• 45 minute bike ride.

Strength

• Build to 1rm front squat
• Bench Press
  • 3 sets of 5 reps at 75% of 1RM
  
  Weighted Dips
  • 3 sets of 5 reps at 75% of 1RM

 

[Cereal_Bowl_Assassin]

Don’t slack Breh. Stay on your square

Not being soft or anything lol but this post means a lot brotha...thank you for calling me out.

#respect

 

[Swirv]

Not being soft or anything lol but this post means a lot brotha...thank you for calling me out.

#respect

I see what you’re working towards. Doesn’t hurt to be held accountable.