Three rounds:
400m run
6x pull ups
10x banded squats
10x suit case crunches
Three Rounds with 20# Vest:
5x Pull ups
10x diamond push ups
10x ab wheelie
5x chin ups
Three rounds:
5x Dips
15sec L-Sit
5ea SA shoulder press
5ea Front & Back band pull aparts
Three rounds:
3ea Assisted OAP
5ea Pistols
5ea Band curls
3ea Assisted OA Chin ups
These old meat rockets are starting to come back to life. Feeling stronk today
Dynamic and prep
3 x 2 snatch work to 155lb, drop sets @ 135lb
2 x 2+1 clean and jerk work to 215lb then drop to 195lb
2 x 6 back squat worked to new 6RM @ 285lb then drop to 255lb
3 x 3 snatch grip deadlift @ 205lb
2 x 10+10+10ea BB bent over row + SA military press + YTW
2 x 60s bird dog + GHR sit-up and press
Cool down and stretch
Trying Greg O’Gallager’s (KINO Body) Greek body Recomp diet. First off, I am aware Greg can be super annoying and receives a lot of hate because he makes mostly insufferable Youtube/Instagram videos. However, he leans into the hate which I can respect and once you get past his surface level branding I believe he has good no BS information to offer. Additionally, he received a vocal recommendation from Dan John as being on of the best for aesthetic programming. If Dan John has a high opinion of Greg who am I to disagree?
So here it is — the goal weight for my ‘Summer bod’ is somewhere in the neighborhood of 190#. I will receive hate for dipping under 200# but I want to shed a lot body fat so I can bulk with out remorse in the fall.
The key principles of my diet will be 190g of protein everyday, a 400 calorie surplus on training days (3) and a 300 calorie deficit on rest days (4). This will net a zero calorie surplus for the week. (Full disclosure I plan to exercise 4 times a week- when possible. So a light GTG day will happen on 1 of the 4 rest days.) The surplus on training days is to negate total loss of muscle, and the deficit on rest days is to increase body fat loss.
My Training days will be 2700 calories, rest days 2000 calories and the Macros are 30% protein, 40% carbs, 30% fat (Carbs and Fats will vary but I will not exceed their combined 70%). I tend to have a higher fat and lower carb diet so I may need to tweak this from a macros perspective. Truthfully, I don’t really want to change what I am eating more so how much I am eating as I my diet is already wholesome and healthy 6 days out of the week. Friday and Saturday alcohol consumption will take some figuring out, however.
Starting weight and measurements:
203#
Waist: 36in
Chest: 43in
Arms: 15in
I’ll keep a monthly measurement and weight update; I’ll stick with this diet till September 27th.
Cheers
Three Rounds with 20# vest:
5x Ring pullups
15x decline push ups
10x ab wheelies
Three Rounds:
5x Ring Dips
L-sit hold for 15sec
10ea SA band press
Three Rounds:
5ea Pistols
3ea elevated OAP
5ea CoC 1.5
32min
INDIE CINDY with the wife – 41 min.
3 rounds (.5mile run + 5 rounds of Cindy) with 20# vest
Really struggled to get this one started, but here it goes
Dynamic warmup and movement prep
3 x 1 high hang snatch @ 155lb. Hit one, missed one, made the third. Not sad enough about it to go for a third make today
3 x 2 BTN jerk work to 235lb then 2 drop sets @ 215lb
3 x 3 back squat work to a 3RM (305lb) then 2 drop sets @ 275lb
4 x 1 halting snatch pull @ 165lb
2 x 10+10 BB bent over row + OH lunge
2 x 60s+30s ea dead if + side plank windmill
Cool down and stretch
1.5er
Then:
4 rounds with vest of
10x burpees
10 band thrusters
10 band squats
10 an wheelies
Dynamic warmup and prep
4 x 2 snatch balance @ 135lb
4 x 1 high hang clean @ 175lb
3 x 1 3-sec pause front squat work to 1RM @ 255lb then 2 drop sets @ 225lb
4 x 3 clean grip deadlift work to 3RM @ 305lb then 3 drop sets @ 275lb
2 x max wide grip pull-ups + 60s jerk OH iso hold
2 x 30s ea unilateral isometric back ext + 6ea RFESS
Cool down and stretch – got a MEAN knot right under my right shoulder blade. About to wreck that thing
Monday 4.20 30 min row w/variable pace
Tuesday 4.21 KB snatches then 10 x 750, 1:44.5 pace
Wednesday Earth Day, dont exhale
Thursday 1-5 Squats @ 200 + 32kg KB flow (clean snatch press) ea arm then 2 x 4000m row
Dynamic + prep
4 x 2 snatch @ 1 x 145lb, 3 x 125lb drop sets
2 x 2+1 clean + jerk @ 175lb then drop to 155lb
3 x 6 back squat work to 6RM (255lb) then two drop sets @ 225lb
3 x 2 snatch-grip deadlift @ 195lb
2 x 10+10ea+10ea bent over row + SA military press + YTW
2 x 60s+10 bird dog + weighted sit-up
Cool down and stretch
SeaLab Fitness 