The Cereal Bowl Assassin Get Fit Plan

[Cereal_Bowl_Assassin]

January 21st, 2020

Conditioning

• 4 rounds bike erg
  • 12 cals
  • 10 burpees
• Rest 2 mins
• 3 rounds
• Rest 1 minute
• 2 rounds

Row

• 5 rounds(400m high intensity-5 minute break)
  • Kept a 1:30 pace

Strength

• 3x3 hang power clean

Wod

• 15-12-9 hang power cleans(95)
• Box jumps(24 inch)
• 12-9-6 hang power clean(135)
• Box jumps(30 inch)
• 9-6-3 hang power clean(185)
• Box jumps(40 inch)

Was supposed to practice handstand walks but didnt have time​

 

[Cereal_Bowl_Assassin]

January 22nd, 2020

Cardio

• 20 minute row @ a low intensity pace(155)

Strength

• E2MOM
  • 5 bench press
  • 5 barbell bent over rows
• Core
  • 21-15-9
    • Pike sit ups
    • Hollow rocks
• Olympic lifting
  • Find a 5rm back squat for the day then
    • 2x3 @60% of 1rm
    • 1x3 70%
  • Snatch complex for 15 minutes
    • Power snatch + squat snatch + overhead squat
  • 3 sets of ohs with the final weight from complex(from rack, 6 reps)
• Wod
  • 2 minute assault bike sprint

 

[Cereal_Bowl_Assassin]

January 25th, 2020

• Cardio
  • 18 rounds
    • 30 sec row(1:34 pace)
    • 30 second break
• Wod
  • 12 minute running clock
    • 1 mile run
      • Row the remaining time
• Strength
  • 5x5 back squat
  • 5x5 strict press
  • 5x5 hang clean and jerk

​

 

[Cereal_Bowl_Assassin]

This week has been a blur. Been working out but been working like crazy.

 

[Cereal_Bowl_Assassin]

Febuary 3rd, 2020

Cardio

• 30 second row sprints(sub 1:25 pace)●2:30 rest for 8 sets
• 3 sets of 60 call aab●rest 4 minutes

Wod

• 40•30•20 cal bike
• 12-12-12 strict db press
• 30-30-39 ghd sit ups

Strength

• 5x1 strict press
• 3x2 push press
• 3x2 front squat
• 5x3 3 position squat clean

 

[Cereal_Bowl_Assassin]

Febuary 5th, 2020

Wod

• Death by kb Swing x 7:00 mins
  • Reps increase by 6 each minute(72 pounds)
• Death by up-down box jump oversx7:00 mins
  • Reps increase by 5
• Death by pull ups x 7mins
  • Reps increase by 4

Wod 2

• 21-15-9
  • Deadlifts and hspu

Cardio

• 22 minutes of rowing at a 1:55 pace

Strength

• 3x3 snatches
• 3x3 ohs

 

[Cereal_Bowl_Assassin]

Here is one of the videos from a comp I had a few weeks ago. When I started the clean the barbell slipped out of my hand but I was able to recover lol

 

[Cereal_Bowl_Assassin]

Febuary 8th, 2020

• Cardio
  • 24 minute row
  • 120 cal on assault bike
• Wod
  • 400m Run
    50 Box Jump + Step-Down (24/20)
    40 DBL KB Front Rack Lunges (35/25)
    30 Hand Release Push-ups
    50 Up-Downs
    30 Hand Release Push-ups
    40 DBL KB FR Lunges
    50 Box Jump + Step-Down
    400m Run
• Strength
  • 3 sets of
    • 15 bench press(225)
    • Max strict pull ups
  • 3X3 clean and jerks
  • 3x3 front squats

 

[Cereal_Bowl_Assassin]

Febuary 25th, 2020

Cardio

• 30 minute bike
• 30 second on/30 second off row

Strength

Worked up to 535 1 rep deadlift
5x5 front squat
​

Wod

• 4 rounds
• 15 c2b pull ups
• 15 deadlift-185
• 400m run

 

[Cereal_Bowl_Assassin]

Febuary 26th 2020

Cardio

• 10 minute max cal row(speed)

Wod

• 21-18-15-12-9-6-3
  • Thrusters(95 pounds)
  • Bar facing burpees
• 20 minute amrap
  • 15 cal bike
  • 15 db bench press(50 pounds)
  • 3 wall walks
• 12 minute emom
  • 45 second double unders
  • Death by strict hspu

Strength

• Strength
  Snatch
  • 5-3-1 reps, work up to 90% of 1RM
  
  Overhead Squat
  • 5-3-1 reps, work up to 90% of 1RM

 

[Cereal_Bowl_Assassin]

Been working out just haven't been posting smh lol...did a bunch of snatch work today, here is my final one

 

[The ADD]

Been working out just haven't been posting smh lol...did a bunch of snatch work today, here is my final one

 

[KidJSoul]

good shyt

 

[Cereal_Bowl_Assassin]

You already know brotha..respect

good shyt

Thanks fam