The Cereal Bowl Assassin Get Fit Plan

[Cereal_Bowl_Assassin]

December 19th, 2019

• Metcon (No Measure)
  15min. to finish...
  50 Wall Balls(20 pounds)
  40 Sit-Ups
  30 Cal Row/Ski/Bike
  20 Box Jumps
  10 Devil Press
  20 Box Jumps
  30 Cal Row/Ski/Bike
  40 Sit-Ups
  50 Wall Balls(did 12 reps before the time cap)
  
  On the 20min. mark... Hit it again with half the reps with a 8min. Time CAP.
  
  At the 30min. mark...
  5min. AMRAP:
  5 KB Squat Clean(53 pounds)
• 10 Push-Ups

Cardio

• 45 minutes on the bike

 

[Cereal_Bowl_Assassin]

December 20th, 2019

• Back squat(5*5*5)
• 10 minutes to establish a moderate weight of Squat Clean and jerk(265)
• Emom x 15 minutes
  • 2 power snatches(started at 135 and finished at 205)
• Wod
  • 30 squat clean and jerks(155)
    • 5 burpees after every 5 reps. Start the wod with 5 burpees
• Cardio
  • 5000m row

 

[Cereal_Bowl_Assassin]

December 21st, 2019

Strength

• 3x5 shoulder press
• 3x5 bent over row with heavy kb
• 3x10 tricep extensions
• 3 sets of ghd sit ups..10 reps
• 3 sets of kb complex of 2 single Russian kb swings, 2 kb cleans, 2 snatches(72 pounds)

Wod

• Complete for time:
  800m buy-in run
  Then…
  5-4-3-2-1 rounds of Cindy
  Between each set complete 1 C&J (205#/145#)
  800m cash-out run
  

Cardio

• 4 rounds of:
  • 2 min assault bike
    • 2 min rest
  • 2 min skierg
    • 2 minute rest

 

[SheWantTheD]

That waist fam lol.

I got a 27-28 inch waist over here and I’m no small dude.

Currently I do bodybuilding type exercises. When I get my shoulders healthy ima start doing Olympic lifts for overall athleticism and strength.

 

[Cereal_Bowl_Assassin]

That waist fam lol.

I got a 27-28 inch waist over here and I’m no small dude.

Currently I do bodybuilding type exercises. When I get my shoulders healthy ima start doing Olympic lifts for overall athleticism and strength.

Yeah man...looking at my pic, my waist is looking lol.

Started to eliminate a lot of unnecessary salt from my meals and that has helped a lot with bloating

I have to get back to some bodybuilding workouts at least once a week. Gotta get right for the summer lol


What does your regular routine look like?

 

[SheWantTheD]

Yeah man...looking at my pic, my waist is looking lol.

Started to eliminate a lot of unnecessary salt from my meals and that has helped a lot with bloating

I have to get back to some bodybuilding workouts at least once a week. Gotta get right for the summer lol


What does your regular routine look like?

Bro splits but I've been doing abs/cardio everyday for about 6 months straight.

I also ball for an hour or two before I hit the weight room.

 

[Cereal_Bowl_Assassin]

December 23rd, 2019

Wod

• 3 rounds of:
  • 400m run
  • 35 cal row
  • 20 single arm db snatch(50 pounds)

Cardio

• 3 sets
  • 4:00 bike(moderate-hard pace)
  • 1:00 bike(slow)
• 3 Sets
  • 500m row
  • 400m run
  • 2 min break in between

Strength

• 5x6 sets if close grip bench(225)
• 5-5-5 push press
• 3x3 back squat
• E2MOM
  • 3 hang power cleans
  • 1 thruster

 

[Cereal_Bowl_Assassin]

Bro splits but I've been doing abs/cardio everyday for about 6 months straight.

I also ball for an hour or two before I hit the weight room.

I really need to get back into playing bball. I used to play ball in college and a bit overseas but now I'm trash lol

 

[SheWantTheD]

I really need to get back into playing bball. I used to play ball in college and a bit overseas but now I'm trash lol

Overseas? Nice!

 

[Cereal_Bowl_Assassin]

December 24th, 2019

• 3x3 squat snatch(195)
• 3x3 overhead squat(225)

Wod

• "12 Days of Christmas”
  
  1 Rope climb (15’)
  2 Thruster
  3 HSPU
  4 Hang power clean
  5 Box jump (24”/20”)
  6 Front squat
  7 Burpees
  8 Deadlift
  9 T2B
  10 Back squat
  11 Ring dips
  12 S2OH
  
  Rx: 135#/95# ...I used 185...finishes at 40 minutes
  Complete in the same style in which the song goes…
  "1, 2-1, 3-2-1, 4-3-2-1….until you complete the last set, being…12-11-10-9-8-7-6-5-4-3-2-1”
  

 

[Cereal_Bowl_Assassin]

December 25th, 2019

• Military press
  • 135x6, 160x5, 180x2x2,195x2
• 10 min E2MOM:
  • 6 Dumbbell Bench Press
  • 4 Bent Over Barbell Rows
  • 2 Weighted Bar Dips

Cardio

• 10 mile assault bike

 

[Cereal_Bowl_Assassin]

Got a bad cold since friday so havent been to the gym

 

[-G$-]

Bro I PRd my squat clean @ 295# yesterday in oly class. Came a long way this year

 

[Cereal_Bowl_Assassin]

Bro I PRd my squat clean @ 295# yesterday in oly class. Came a long way this year

That's what's up brotha, congrats. I know that must have been a great feeling. What was your previous max?

 

[Cereal_Bowl_Assassin]

December 31st, 2019

• Cardio-3 sets of
  • 20 cal assault bike(1 min rest)
  • 40 cal assault bike(2 min rest
  • 60 cal assault bike(3 min rest)
• Strength
  • Back squats(5-3-1)
  • 20 mins to find a max squat snatch for the day
• Wod
  • 5:00 minute running clock
    • 30 burpees
    • Max effort power snatch (95)